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Running

Half Marathon

Half Marathon 12-3-2 (7-16)

3 days/week (1.5 - 3 hours)

3 days/week (1.5 - 3 hours)

Swim Cardio Booster | Low Volume | 4 Weeks | HR & RPE | Email access to Coach

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

$9.95 4 /weeks

Triathlon

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

BQ 3:30:00 Level 4 (Int./Adv.) Combo Runner

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

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

7 days/week (117 - 132 km)

7 days/week (117 - 132 km)

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

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

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

5K Level 3 (Int.) Endurance Monster - 12wks

6 days - 2 workouts/week (3 - 4 hours)

6 days - 2 workouts/week (3 - 4 hours)

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Running

Marathon

Beginner

Marathon Run/Walk - 12wks

3 days/week (2 - 5.5 hours)

3 days/week (2 - 5.5 hours)

5K Level 2.1 | 12 weeks in miles | sub 23:00 min

5 days/week (23 - 26 mi)

5 days/week (23 - 26 mi)

2024 "HALF IRON ACAPULCO - MEXICO " - 24 WK - INT HALF IRON DISTANCE - Triathlon Training (W/B Race Window & Strength Training for the Intermediate Triathlete)W/RUN GAIT VIDEO ANALYSIS

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

5K Level 2.3 | 16 weeks in miles | sub 21:00 min

5 days/week (22 - 34 mi)

5 days/week (22 - 34 mi)

Metric: Intermediate 10k

Sprint / Olympic Triathlon Race Swim Pace Booster | Low Volume | 2-3 Swims/week | Reusable | Email Access to Coach

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

$9.95 3 /weeks

Swimming

All

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

Marathon Level 3.2 | 08 weeks in km | sub 2:50 h

6 days/week (100 - 112 km)

6 days/week (100 - 112 km)

5K - 14 weeks @ 4 runs/week, LR on Saturday

4 days/week (3.21 - 3.92 hours)

4 days/week (3.21 - 3.92 hours)

28km/week to 48km/week Level2 (Nov./Int.) - 12wks

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

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

General Build (auto-CP optimizing plan) - 16 weeks @ 4->5 runs/week, LR on Sunday

4 days/week (2.17 - 5 hours)

4 days/week (2.17 - 5 hours)

Iron distance Taiwan - 23 weeks plan for intermediate level (from World champs #2 ultra triathlete)

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

CIM Level 3 (Int.) Endurance Monster - 12wks

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

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

General Build (auto-CP optimizing plan) - 16 weeks @ 7 runs/week, LR on Sunday

7 days/week (3.17 - 6.5 hours)

7 days/week (3.17 - 6.5 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

5K Level 3.3 | 08 weeks in km | sub 16:00 min

6 days/week (76 - 80 km)

6 days/week (76 - 80 km)

10K Level 4 (Int./Adv.) Combo - 8wks

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

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

Half iron Alcudia Mallorca- 22 weeks plan for beginner level (from World champs #2 ultra triathlete)

(3 - 10 hours/week)

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

10K Level 2.2 | 12 weeks in miles | sub 45:00 min

5 days/week (29 - 32 mi)

5 days/week (29 - 32 mi)

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