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COVID-19 Quarantine Maintenance - 8-Week Running and Strength Plan


Taylor Thomas

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8 Weeks

Plan Description

Despite race cancelations and postponments, there's still lots of things that athletes can do to maintain focus and fitness. Think of this time period as an opportunity to develop more fitness and work on any limiters that may be present. These running and strength workouts are designed to work on areas where most athletes can stand to see improvements. Aerobic efficiency and VO2 Max. The blend of workouts are designed to move athletes through a progression of indoor and/or outdoor focused sessions that will enable greater levels of foundational fitness that can be built upon when race schedules are firm later in the year. This can easily be repeated multiple times by simply increasing the percentages of FTP or Threshold Heart Rate that the intervals are performed at. Feel free to move the workouts around within a given week to fit any schedule, but try to complete all of the planned sessions within the prescribed week. We've also included several free resources within the plan to help athlete navigate this dynamic time period.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Strength x2
01:09:00 00:40:00
Run x2
00:59:00 01:05:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:09:00 00:40:00
00:59:00 01:05:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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