Running Foundation | Intermediate | 4 Week - Part 4
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Plan Description
Winning is a Mindset Not a Spot on the Podium
This plan is for an intermediate runner who wants to build a strong running base after a break. This plan maintains a polarized training model with 80-90% of Zone 1 & Zone 2 running. The plan addresses running form through the use of drills & speed development. Hill training & tempo work is introduced in the final phases of the plan once the athlete has built a consistent base of training.
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"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."
-Kathleen O'Shea
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Overview
- Progresses very gradually in volume & intensity
- Plan progresses from 6.5 ➡ 7 hours of training per week
- Improves run form with a variety of running drills
- Emphasis on strength training & mobility
- Plan can be re-used year after year
- Best used 12 to 40 weeks out before a race
Example Running Drills
Equipment
- GPS or stopwatch
- Access to basic strength & mobility equipment (stretch cords, free weights)
- *A HR monitor is recommended but not required
Support
- Unlimited athlete-initiated email support
- Detailed workout instructions
- Intervals set to your specific training zones
- Workout exports to Garmin, Zwift, & other platforms
📩 Additional Information
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
4:02 hrs | 1:40 hrs |
|
Strength
x3
|
1:15 hrs | 0:45 hrs |
|
Other
x2
|
0:10 hrs | 0:10 hrs |
|
X-Train
x1
|
0:37 hrs | 0:40 hrs |
|
Custom
x1
|
0:05 hrs | 0:05 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:02 hrs | 1:40 hrs | |
|
|
1:15 hrs | 0:45 hrs | |
|
|
0:10 hrs | 0:10 hrs | |
|
|
0:37 hrs | 0:40 hrs | |
|
|
0:05 hrs | 0:05 hrs | |
|
|
—— | —— |
Training Load By Week
