Winter run & strength

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Winter run & strength


Bob Duncan

All plans by this Coach


10 Weeks

Typical Week

4 Run, 1 Bike, 1 X-Train, 1 Swim, 1 Day Off

Longest Workout

7 miles

Plan Specs


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This plan is developed for the cross country and track athlete between seasons.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:15
Training Load By Week
Average Weekly Training Hours: 06:15
Average Weekly Breakdown

Robert Duncan

Bob Duncan Racing

Coaching: Bob Duncan Racing, Veritas endurance. Highlights include 4 IM World Championship qualifiers (6 total finishes), 3 age group USAT long course champions, 1 Chicago triathlon age group champion, Current coach Andrew Starykowicz American IM Record Holder, World REcord Holder IM Bike split
I take a no nonsense approach to training with focus on intensity over distance

Sample Day 1

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1x 1mile build by 400 from 10k pace to 5k pace
400 DAS
2 x 800 @5k pace & 5k -5sec 200 DAS between
2 x 400 @ 5k pace =5 and 5k pace -10 200DAS between
800 conversational

Sample Day 1

warm up 1

1 mile easy
active stretch Leg swings, strides, high knees, side run high knee, backward run, arm circles to windmill to neck circles.
4 x 100 build from DAS to 5k stride

Sample Day 2

1h easy ride

1 hr zone 2

Sample Day 3

100's mix

W/U 15 min jog 8x 100 sprint, jog corner, 100 skip, jog corner, 100 sprint, jog corner, 100 backward run, jog corner cool down 10 minute jog

Sample Day 4

10x100 with 10

50 swim 50 kick with zoomers 10 x 100 with 10 second rest 100 body position drills including streamlined kicking

Sample Day 5

1:15 easy run

Run Warm Up 10 min steady zone 2 with 5x20 sec zone 3-4/40 sec zone 1-2 at the 40 min mark Finish zone 2

Sample Day 7

40 min zone 2

Run 10 min easy Finish zone 2 on varied terrain (ie find some trails or hills) Stretch!

$100.00 - Buy Now