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Out of Season Plan Run focused

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Out of Season Plan Run focused


Wendy Mader

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16 Weeks

Plan Description

Common Mistakes Athletes Make in the off Season

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You're going to love this 16 week run focused training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 16 week's worth of running with strength training, one swim and one bike per week biking, we also included 3 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with youtube content videos and PDF resources explaining workout terminology, for the swim, bike, run, strength, and intensity recourse guides to reference throughout the program

This 16-week plan starts with 4 days of running 1 days of swimming, 1 day of cycling and 2 days of strength training and builds up to 6 runs per week

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 4-9 hours per week. Intensity is set to rate of perceived effort, RPE, and you can adjust to heart rate, power or pace. Generally most beginners best train with RPE and advanced athletes training with power.

Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program

For only $99/mo you can add me as your personal “Accountability Coach”. As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. As your Accountability Coach, you’ll never be alone.--

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:44:00 01:30:00
Strength x2
00:26:00 00:30:00
Day Off x1
00:06:00 00:45:00
Swim x1
1,588m 2,600m
Bike x1
00:60:00 01:36:00
Workouts Per Week Weekly Average Longest Workout
02:44:00 01:30:00
00:26:00 00:30:00
Day Off
00:06:00 00:45:00
1,588m 2,600m
00:60:00 01:36:00

Training Load By Week

This plan works best with the following fitness devices:

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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