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Winter Base Miles for Runners - Intermediate 30-40m per week

Author

Mike Ricci USA Triathlon Coach of the Year and USAT Level III Elite Coach

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Length

10 Weeks

Refund Policy

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Plan Description

Winter Base Miles for Runners 30-40 miles per week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 10 Weeks
Time: 60 hours

This program should be used for an athlete whose goal is to build up off-season miles and has a good running base in the past 8-12 weeks. You should be able to run 30 miles per week when starting this plan. The schedule consists of 4-5 runs per week and is run specific. Most weeks have 50-60 miles of running per week with the maximum volume being 42 miles at the peak. This plan can be used by time or miles, your choice! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group athlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Championships. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way.

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx6
6:42 hrs 2:15 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
6:42 hrs 2:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Michael Ricci

D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.