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12 Week 13.1


Adam Goodrich

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12 Weeks

Plan Specs


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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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:58 hrs 1:49 hrs
—— ——
1:22 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 1:49 hrs
—— ——
1:22 hrs 1:00 hrs

Training Load By Week

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.

Sample Day 1


Three miles at a comfortable pace. If you are a complete novice, these might even be your first running steps! Whether a total beginner or an experienced hand, run at an easy pace. Please note that the pace shown in the calendar is only an estimate. You need to determine your own comfortable pace.

Sample Day 2

Run or XT Option Day (Block 1)

Today is an option day. Run or cross-train. See schedule for workout options! Doing both is okay, BUT ONLY if your base training went very well! Otherwise, be patient, we have a long road ahead!

Sample Day 2

2m Short Run w/ Form and Checklist

*Optional Run*
Short Run at moderate pace. Consider running mechanics and checklist:
- Chin tucked and eyes on the road ahead
- Shoulders slightly retracted
- Fists lightly grasped
- Elbows at 90
- Abdominals engaged
- Pelvis Neutral
- Hips level
- Feet Gliding and not pounding!

Sample Day 2

Full Body #2

*XT Option*
This workout has been created to target fundamental muscle groups used by runners and triathletes. The progression should be followed as listed as warmup and movement preparation are followed by strengthening. Exercises are paired and should be alternated within each pairing. Two - Three sets of each pairing should be performed. Form and functional use of muscle groups should be considered throughout the program.
Side Lying Thoracic Rotation x 5 (each side)
Active Straight Leg Raise w/ one leg on stretch x 8 (each side)
Set #2
Side Lying Leg Lifts x 10 (each side ) (w/ weight as progression)
Prone Leg lifts x 10 (each side) (on knees & elbows as progression)
Set #3
Push-ups on Knees (ALL ABOUT FORM) x 10
Forward Lunge x 10 (each side)
SL Heel Raises x 10 (each side)
SL Lat Pull Down w/ Theraband x 6 (each leg)
Goblet Squat x 10
Plank x 30s (on hand as progression)
Lateral Band Walks w/ Theraband around ankles x 6 steps (each direction)
SL Curl to Shoulder Press w/ light dumbell x 8 (alternating opposite feet/hands)

Sample Day 3

3m - Speed Doesn't Matter (Block 1)

Run 3 miles at comfortable pace. Speed doesn't matter; distance does. Picking a pace is easy if you don't think too much about it. Your body will tell you how fast to run.

Sample Day 5

4m Long Run #1 12w 13.1 (Block 1)

Four miles this first weekend. A gradual increase in mileage is the key to any training program. Reminder, Saturdays and Sundays can be interchangeable. We may have long runs scheduled for either day throught the 12-weeks!

Sample Day 6

XT Option

Cross-training. Go for a half hour. What sport do you enjoy doing when not running? Swimming, cycling and/or walking are the best aerobic cross-training options for runners.

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