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Base/Maintenance

Beginner

Speed Module: Short Distance Level 1 (Nov.)

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

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

Half Marathon 12-4-4 (17-28)

4 days/week (3 - 5 hours)

4 days/week (3 - 5 hours)

12 Weeks to 1:35 Half Marathon + Photo Tutorial Strength Training Sessions

5 days - 7 workouts/week (26 - 43 mi)

From Tucker Forbes, ATC CSCS

5 days - 7 workouts/week (26 - 43 mi)

From Tucker Forbes, ATC CSCS

Base Running + Building Aerobic Fitness

6 days/week (5 - 7 hours)

6 days/week (5 - 7 hours)

5 days/week (4 - 7 hours)

From Jose Carlos Moreno Perez

5 days/week (4 - 7 hours)

From Jose Carlos Moreno Perez

Sub 1hr 45 minutes for half marathon

Honolulu Marathon Level 3 (Int.) Combo - 12wks

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

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

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Running

Elite

Walt Disney: Dopey Level 4 (Int./Adv.) Speedster

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

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

"COMPETITIVE INTERMEDIATE" - 12 WK Base Training (+ Strength Training for the Competitive Intermediate Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Marathon Level 4 (Int./Adv.) Speedster - 20wks

7 days - 2 workouts/week (6 - 8 hours)

7 days - 2 workouts/week (6 - 8 hours)

Runner's Intro to Strength (Zero Equipment)

2024 "HALF IRON DISTANCE - SWITZERLAND - Rapperswil-Jona " - 24 WK - INT HALF IRON DISTANCE - Triathlon Training (W/B Race Window & Strength Training for the Intermediate Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

"ELITE AMATEUR" - SIX (6) Month - FULL IRON DISTANCE (140.6) Triathlon Training (w/3 Month BASE + Strength Training for the Elite Amateur Triathletes)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

10K Level 1 (Nov.) - 16wks

4 days - 1 workout/week (2 - 4 hours)

4 days - 1 workout/week (2 - 4 hours)

10K Level 1.2 | 12 weeks in miles | sub 60:00 min

4 days/week (17 - 21 mi)

4 days/week (17 - 21 mi)

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

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

Sub 36 minutes 10K Plan

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

Full Marathon - Level 5 - 17 weeks @ 6 runs/week, LR on Sunday

6 days/week (5.75 - 9 hours)

6 days/week (5.75 - 9 hours)

Classic Advanced Half Marathon

Tune Up: Short Race Level 5 (Adv.)

6 days - 1 workout/week (5 - 6 hours)

6 days - 1 workout/week (5 - 6 hours)

General Build (auto-CP optimizing plan) - 16 weeks @ 6 runs/week, LR on Saturday

6 days/week (2.83 - 5.75 hours)

6 days/week (2.83 - 5.75 hours)

Tokyo Marathon Level 5 (Adv.) Endurance Monster - 12wks

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

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

2024 "FULL IRON CALIFORNIA - SACRAMENTO " - 44 WK - ADV Full IRON-DIST Tri Training (+"B & C" Race Windows W/3 Month BASE + Strength Training for the ADV Triathlete)W/EMAIL COACH SUPPORT

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Maratón Nivel 5 (Avanzado) - 16 Semanas

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

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

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