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50Mi. - 100K 8000+ ft. of Vert Level 4 (Int./Adv.)

7 days - 2 workouts/week (5 - 7 hours)

7 days - 2 workouts/week (5 - 7 hours)

10-Day Cycle Marathon Level 4 (Int./Adv.) Speedster - 16wks

7 days - 2 workouts/week (5 - 8 hours)

7 days - 2 workouts/week (5 - 8 hours)

10K Level 2.4 | 12 weeks in miles | sub 40:00 min

5 days/week (34 - 40 mi)

5 days/week (34 - 40 mi)

Tune Up: Long Race Level 4 (Int./Adv.)

7 days - 1 workout/week (4 - 6 hours)

7 days - 1 workout/week (4 - 6 hours)

Half-Marathon Level 4 (Int./Adv.) Endurance Monster - 20wks

7 days - 3 workouts/week (5 - 7 hours)

7 days - 3 workouts/week (5 - 7 hours)

"AMATEUR ADVANCED" - 12 WK MAINTENANCE Training (+ Strength Training for the AMATEUR ADVANCED Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Boston Marathon Level 5 (Adv.) Combo - 12wks

7 days - 2 workouts/week (6 - 10 hours)

7 days - 2 workouts/week (6 - 10 hours)

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Running

Half Marathon

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Half Marathon - 14 weeks @ 5 runs/week, LR on Saturday (CP test based version)

5 days/week (5 - 6.33 hours)

5 days/week (5 - 6.33 hours)

20mi/week to 46mi/week Level 3 (Int.) - 16wks

6 days - 1 workout/week (3 - 7 hours)

6 days - 1 workout/week (3 - 7 hours)

2025 "HALF IRON GEELONG VICTORIA " - 36 WK - Half IRON-DIST BGN Training (+ "B & C" Race Windows W/3 Month BASE + Strength Training for the BGN Triathlete)W/AI GEN RUN GAIT VIDEO ANALYSIS

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

BQ 5:20:00 Level 3 (Int.) Combo Runner

6 days - 2 workouts/week (3 - 7 hours)

6 days - 2 workouts/week (3 - 7 hours)

10K Level 1.4 | 12 weeks in miles | sub 50:00 min

4 days/week (21 - 26 mi)

4 days/week (21 - 26 mi)

2 weeks Post Marathon Recover to Return to Training

5 days/week

From Jackie Pirtle-Hall

From Jackie Pirtle-Hall

Galloway 10K Time Improvement

5K Level 2.2 | 08 weeks in miles | sub 22:00 min

5 days/week (28 - 30 mi)

5 days/week (28 - 30 mi)

Marathon Level 1.2 | 12 weeks in km | sub 4:40 h

4 days/week (46 - 53 km)

4 days/week (46 - 53 km)

Music Series Marathon Level 5 (Adv.) Speedster - 16wks

7 days - 2 workouts/week (7 - 9 hours)

7 days - 2 workouts/week (7 - 9 hours)

Half Marathon 12-4-3 (13-24)

4 days/week (2 - 4 hours)

4 days/week (2 - 4 hours)

Hilly Marathon Level 4 (Int./Adv.) Endurance Monster - 12wks

7 days - 2 workouts/week (5 - 6 hours)

7 days - 2 workouts/week (5 - 6 hours)

Downhill Marathon Level 3 (Int.) Combo Runner - 16wks

6 days - 2 workouts/week (4 - 7 hours)

6 days - 2 workouts/week (4 - 7 hours)

Intermediate Heart Rate Training Plan, Base Building Focus w/ Some Speed, 5 Runs per Week w/ Sunday Long Run

HMM Classic Marathon - Just Finish

5K Level 1.4 | 16 weeks in miles | sub 24:00 min

4 days/week (14 - 24 mi)

4 days/week (14 - 24 mi)

Music Series Half-Marathon Level 5 (Adv.) Speedster - 16wks

7 days - 2 workouts/week (6 - 9 hours)

7 days - 2 workouts/week (6 - 9 hours)

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