Off-Season Intermediate | 12 weeks in miles

Running
Base/Maintenance
Intermediate
5 days/week (29 - 32 mi)
Pace
Description
Overview
Sample Week

Description

This 12-week off-season intermediate plan maintains your fitness with 5 running days/week and a total of 30 miles/week. For each run, I provide the exact pace range. Simply set up your training zones based on your fitness level with a click of a mouse button. • Upload all workouts to your running watch • Switch plan level, free within 14 days • Free email coach support

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
5
Distance
29 mi - 32 mi

Overview

Run
60 workouts
364 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (3rd week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Off-Season Intermediate | 12 weeks in miles

Running
Base/Maintenance
Intermediate
5 days/week (29 - 32 mi)
Pace
Off-Season Intermediate | 12 weeks in miles
$39.00
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Sandro Sket
Coach Image