8 Week Run Focus Intermediate
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
This 8 week training program is designed as an off-season or pre-season running program for a triathlete focusing on running as a limiter. This is a great plan to work on running as a weakness or for any triathlete prepping for an upcoming season so they are ready to start with a high baseline of fitness and consistent run volume.
There plan follows an 4-week mesocycle with 3 build weeks and one recovery/regeneration week. Volume is tracked by time rather than distance to accommodate different running speeds. Run volume ranges from 4 hr 10 min in week 1 to 5 hrs 35 min during week 7. So fast runners averaging 7:30 min/mi might be completing 32-44 miles per week, whereas a runner averaging 10 min/mi will complete 25-33 miles per week.
The program starts with a running field test found on our Middaugh Coaching website:
And descriptions on performing benchmark protocols is found here:
The first 4-week block of training is focused on endurance with key workouts in the Tempo zone as described in the zones spreadsheet. The second 4 week block moves into threshold training at and around 10k race intensity. Long runs progress from 80 minutes to the longest run at 2 hours.
Swim and bike workouts are also included with two days/wk in each discipline as well as run-specific strength training.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:02 hrs||2:00 hrs|
|1:41 hrs||1:00 hrs|
|0:41 hrs||0:40 hrs|
|2:06 hrs||1:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:02 hrs||2:00 hrs|
||1:41 hrs||1:00 hrs|
||0:41 hrs||0:40 hrs|
||2:06 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: