8 Week Run Focus Intermediate
Author
Yaro Middaugh
Length
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:
http://middaughcoaching.com/running-heart-rate-and-pace-training-zones/
And descriptions on performing benchmark protocols is found here:
http://middaughcoaching.com/swim-bike-and-run-benchmark-protocols-2/
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
Stats
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 | |
|
—— | —— |