Running Foundation | Intermediate | 4 Week - Part 5
Running Foundation | Intermediate | 4 Week - Part 5
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:17:00 | 01:45:00 |
|
Strength
x2
|
01:19:00 | 00:45:00 |
|
Other
x2
|
00:10:00 | 00:10:00 |
|
Custom
x1
|
00:05:00 | 00:05:00 |
|
X-Train
x1
|
00:34:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:17:00 | 01:45:00 | |
|
|
01:19:00 | 00:45:00 | |
|
|
00:10:00 | 00:10:00 | |
|
|
00:05:00 | 00:05:00 | |
|
|
00:34:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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