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10k

Intermediate

10K Level 2.2 | 08 weeks in miles | sub 45:00 min

High School Winter Base Training - 15 Miles Per Week (16 Weeks)

4 days - 2 workouts/week (6 - 15 mi)

4 days - 2 workouts/week (6 - 15 mi)

10K Level 2 (Nov./Int.) - 12wks

5 days - 1 workout/week (3 - 5 hours)

5 days - 1 workout/week (3 - 5 hours)

Downhill Marathon Level 3 (Int.) Speedster - 12wks

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

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

2025 "HALF IRON BANGSAEN THAILAND " - 44 WK - Half IRON ADV Triathlon Training (+ "B & C" Race Windows W/3 Month BASE + Strength Training for the ADV Triathlete)W/RUN GAIT VIDEO ANALYSIS

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

BQ 4:35:00 Level 3 (Int.) Speedster

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

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

10-Day Cycle Marathon Level 3 (Int.) Combo - 12wks

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

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

Featured Plan Providers

Running

Base/Maintenance

Elite

Base Plan by Time Level 5 (Adv.)

7 days - 1 workout/week (6 - 9 hours)

7 days - 1 workout/week (6 - 9 hours)

CIM Level 4 (Int./Adv.) Speedster - 16wks

7 days - 2 workouts/week (5 - 9 hours)

7 days - 2 workouts/week (5 - 9 hours)

5K Beginner | 08 weeks in miles

4 days/week (2 - 4 hours)

4 days/week (2 - 4 hours)

Trinewbies Olympic Distance Triathlon | 12 week training plan | Swim, Bike, Run, S&C & Tips | HR & Power | Email access to Coach

From Karen Parnell L3 BTF, 8020 & IRONMAN U Certified Coach & NASM PT

From Karen Parnell L3 BTF, 8020 & IRONMAN U Certified Coach & NASM PT

BQ 4:20:00 Level 3 (Int.) Endurance Monster

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

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

Downhill Marathon Level 5 (Adv.) Combo - 16wks

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

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

Marathon Level 3 (Int.) Endurance Monster - 16wks

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

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

BQ 3:40:00 Level 4 (Int./Adv.) Endurance Monster

7 days - 2 workouts/week (5 - 9 hours)

7 days - 2 workouts/week (5 - 9 hours)

70.3 First Timer/Older athlete- COMPLETE PLAN- 16 week plan RPE/Zones and Run/Walk

7 days - 9 workouts/week (7 - 13 hours)

7 days - 9 workouts/week (7 - 13 hours)

10k to half in 5 weeks

6 days - 1 workout/week

From Jackie Pirtle-Hall

6 days - 1 workout/week

From Jackie Pirtle-Hall

Tokyo Marathon Level 3 (Int.) Speedster - 12wk

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

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

5K - 12 Weeks - 40 Miles Per Week

6 days - 2 workouts/week (30 - 40 mi)

6 days - 2 workouts/week (30 - 40 mi)

Metric: 16 Weeks/135KM (Metric)

2024 "HALF IRON DIST ITALY EMILIA ROMAGNA " - 36 WK - Half IRON-DIST Triathlon Training (+ "B & C" Race Windows W/3 Month BASE + Strength Training for the INT Triathlete)W/EMAIL COACH SUPPORT

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Iron Distance: 18 Weeks - Beginner. (220 Triathlon "Coach Of The Year")

Marathon Level 4 (Int./Adv.) Speedster - 12wks

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

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

HM Beginner | 12 weeks in km

4 days/week (3 - 4 hours)

4 days/week (3 - 4 hours)

Marathon 16-3-3 (10-26)

3 days/week (1.5 - 5 hours)

3 days/week (1.5 - 5 hours)

From Amby Burfoot

16 /weeks

$24.95

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