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8 Week Run Focus Intermediate


Yaro Middaugh

4.67 (3)


8 Weeks

Refund Policy

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.

Plan Description

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
Run x5
4:02 hrs 2:00 hrs
Swim x2
1:41 hrs 1:00 hrs
Strength x2
0:41 hrs 0:40 hrs
Bike x2
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
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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