Plan Description

Plan is explained in English, Spanish and Italian

Recommended for
✅ Athletes with at least 1 year of training experience in endurance sports
✅ Athletes with previous experience in long-distance races (minimum marathon distance)
✅ Athletes able to train 7–10 hours per week
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Training Plan Structure
This program follows a progressive periodization model designed to safely build endurance, improve running economy, and prepare athletes for long-distance competition.
Macrocycle structure
• Base Phase : 3+1 weeks
Develop aerobic capacity, strength, and movement efficiency.
• Build Phase 1: 3+1 weeks
Progressive training load followed by 1 recovery week.
• Build Phase 2: 3+1 weeks
Higher endurance volume and race-specific intensity followed by recovery.
• Peak Phase: 2+1 weeks
Race-specific workouts and sharpening of fitness.
• Race / Taper: 1 week
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Weekly Training Structure
Typical week includes:
• Run sessions: 5 per week
• Strength & Conditioning: 2 sessions per week
Training focuses on improving:
• Aerobic endurance
• Running economy
• Fatigue resistance
• Injury prevention through strength work
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Training Volume
• Average weekly volume: ~7 hours
• Peak week volume: ~11 hours
• Longest run: up to 4 hours
(See screenshot of peak training week.)
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Why choose ClaudioEndurance?
These training plans are the result of more than 15 years of experience in endurance sports including long-distance running and triathlon.
Key features of the plan:
• Scientifically structured progression to optimize performance and reduce injury risk
• Key workouts highlighted every week for athletes with limited time availability
• Workouts adapted to different fitness levels
• Gradual increase in training load combined with recovery periods to ensure proper adaptation
• Multiple intensity metrics depending on athlete preference: pace, power, heart rate, or RPE
• Lifetime access to the plan
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Support
If you need additional guidance:
• You can contact me by email at claudiod1826@gmail.com with a typical response time of less than 24 hours

For athletes looking for more individualized coaching, personalized training services are also available feel free to contact via email