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16 Week Off-Season Run Focus w/Strength and Weight Loss

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16 Week Off-Season Run Focus w/Strength and Weight Loss

Author

Andrew Dollar

Length

19 Weeks

Plan Description

This plan assumes you are coming off a tri season with decent base fitness. You should be prepared to train for a half marathon and do strength workouts in a gym with an Olympic lifting setup 2x pe week. This plan is designed to keep training volume lower, intensity higher. You will improve your run, improve your strength, lose weight, and modestly work on cycling power as well.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:28:00 02:00:00
Strength x2
01:32:00 01:00:00
Bike x1
01:34:00 02:00:00
Swim x1
00:45:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:28:00 02:00:00
Strength
01:32:00 01:00:00
Bike
01:34:00 02:00:00
Swim
00:45:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:


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  • Track your weight, sleep, hours, fatigue and stress while you train.
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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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