24-Week 140.6 - Intermediate Plan

Average Weekly Training Hours 10:25
Training Load By Week
Average Weekly Training Hours 10:25
Training Load By Week
Sample Day 1
0:30:00
.5 - 80+

5 minutes easy warm up ---- 20 minutes with a cadence of 80+ throughout, add 5 surges of 30 seconds anywhere throughout. --- 5 Minute cool down.

Sample Day 3
0:30:00
.5 - 80+

5 minutes easy warm up ---- 20 minutes with a cadence of 80+ throughout, add 5 surges of 30 seconds anywhere throughout. --- 5 Minute cool down.

Sample Day 3
0:45:00
.75 | Easy w/ PU's

45 minutes easy running with some 30s & 60s pickups of just a touch faster than normal to stretch your legs out.

Sample Day 4
1:00:00
1646m
A1 | 1800 | 200 right out of the gate

Do a good solid warm up on dry land before starting. --- 200 As fast as possible, 20 second rest 200 easy recovery. ---- 5x200 at 85% effort with 30 second rest in between --- All together non stop: 25 all out sprint 50 recover 25 all out sprint 100 recover. ---- Take as long as you need to recover here. --- 200 easy cool down

Sample Day 5
1:00:00
1.0 - 80+

5 minutes easy warm up
----
50 minutes zone 2 with a high cadence of 80+ throughout.
---
5 Minute cool down.

Sample Day 6
1:00:00
1692m
0.593259328525979TSS
A2 | Get To Work

No Warm up, do a dry land warm up. Big arm circles, jumping jacks, squats ect. --- Main Set, 3 rounds, 25s rest, 15s rest, 10s rest. 200 hard 150 as: 50 Hard, 100 easy 200 as: 100 easy, 50 SPRINT, 50 Easy. ---- 200 cool down

Sample Day 7
1:00:00
1.0 - 80+

5 minutes easy warm up
----
50 minutes zone 2 with a high cadence of 80+ throughout. You may add up to 5 surges of up to 30 seconds of hard effort any where you'd like to mix it up.
---
5 Minute Transitional Cool down

Terry Wilson
|
Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I have worked with beginners and intermediate athletes exclusively.