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12 Week 13.1


Adam Goodrich

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12 Weeks

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Plan Description

This plan will benefit the beginner to intermediate runner with appreciation for quality miles over quantity. This program encourages strength & mobility training while maximizing mileage.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:58 hrs 1:49 hrs
Day Off x2
—— ——
X-Train x2
1:22 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 1:49 hrs
Day Off
—— ——
1:22 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.

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