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

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

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.

Sample Day 1
0:55:00
Run 30' TT: 55 min

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.

Sample Day 2
1:00:00
8mi
Endurance

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x 15' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 60-90' long depending on fitness level. Easy running is done at (EP, 6 RPE, Z2)

Sample Day 3
1:30:00
11mi
Easy 90'

Sample Day 4
0:30:00
4mi
Endurance

OPTIONAL RUN: Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1-6. This run can be 30'-90' long depending on fitness level. Easy running is done at (EP, 6 RPE, Z2)

Sample Day 5
0:30:00
AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1. RPE: Z1 = 5/66, Z2 = 6, Z3 = 7. Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace. Stretch when done and add in one of the Core Workouts (1-6) from the D3 Resources page: http://d3multisport.com/category/strength-training/

Sample Day 6
1:00:00
Endurance

1-3 hour ride on a flat course. Keep HR in Zone 1-2. This bike should be done at .70IF and or 6/10 RPE.

Sample Day 7
1:35:00
13mi
AeT - workout 6 - 1:35

Run on a flat course or treadmill. 15' Z1, then 3x20' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 10' Z1. RPE: Z1 = 5/66, Z2 = 6, Z3 = 7. Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace. Stretch when done and add in one of the Core Workouts (1-6) from the D3 Resources page: http://d3multisport.com/category/strength-training/

Michael Ricci
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D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us today at D3multisport.com!