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4 week Off Season Run block


Rebekah Keat

No Ratings


4 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced strength base period

Refund Policy

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Plan Description

4 Week Off season run block!
This plan contains all run workouts including strength speed and endurance!
Siri and Bek's key workouts for the off season and to maintain and increase run fitness!
Each week has 4 x run sessions per week! Week 1 starts with 40 min of running up to 1hr for the long run and 3 hrs total. Week 4 ends with 4 hrs total run time and 1hr:15 for the longest run!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:22 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
3:22 hrs 1:20 hrs

Sample Day 1

40 min run with some building efforts

10min easy jog
8min slightly building ea 2 min to a strong pace, RPE 7/10,4min easy
4min building slightly every 1min to strong pace RPE 7/10 ,2min easy 
2min build to fast ,2min easy
warm down 10 min easy
40 min

Sample Day 3

45 min hilly easy on trial or road if possible

45-50 min on trail or road preferably hilly for strength and practicing good form. Enjoy being out there focus on good form such as forward lean eyes straight nose down and power per step lean into the up hills and keep good cadence up the hill!

Sample Day 5

30-40 min easy jog optional

30 -40 min easy recovery jog enjoy

Sample Day 7

Long Run Day

1hr-1:15 easy long run ,try and keep it flatter today & just get time in the legs!
Do NOT wear GARMIN or HR monitor be FREE enjoy being in nature and not measuring yourself!
RPE 5-6/10 ONLY

Sample Day 8

45min run with some pick ups/cadence work

30 min easy jog then add :
10min of ( 20 sec fast 40 SEC easy)
5min easy warm down

Sample Day 10

run 50 min with strength/ hill reps

15min easy warm up jog
main set: find a hill approx 1min long
5-8 x1min up hill ( depending on fitness level) focus on good form and fast cadence, jog back down to recover and go again!

Sample Day 12

30 -40 min easy recovery jog

30- 40 min easy recovery jog OPTIONAL
Do NOT wear Garmin or HR monitor on easy runs!!! Go by feel and keep it EASY!!

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