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Running Foundation | Intermediate | 08 Week

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Running Foundation | Intermediate | 08 Week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Mark Saroni

All plans by this Coach


8 Weeks

Includes Structured Workouts

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.


"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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CONTACT us & we'll help you make the right decision       


  • Progresses very gradually in volume & intensity
  • Plan progresses from 4 ➡ 5.5 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


  • GPS or stopwatch
  • Access to basic strength & mobility equipment (stretch cords, free weights)
  • *A HR monitor is recommended but not required


  • 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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:04:00 01:20:00
Other x3
00:10:00 00:10:00
Strength x2
00:38:00 00:40:00
Custom x1
00:05:00 00:05:00
Day Off x1
—— ——
X-Train x1
00:31:00 00:35:00
Workouts Per Week Weekly Average Longest Workout
03:04:00 01:20:00
00:10:00 00:10:00
00:38:00 00:40:00
00:05:00 00:05:00
Day Off
—— ——
00:31:00 00:35:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

  • 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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