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Running

Half Marathon

Beginner

HM Level 1.4 | 08 weeks in km | sub 1:50 h

4 days/week (50 - 52 km)

4 days/week (50 - 52 km)

Relay Race Level 2 (Nov./Int.)

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

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

4 days/week (6.5 - 15 mi)

4 days/week (6.5 - 15 mi)

Marathon Level 2.1 | 12 weeks in km | sub 3:45 h

4 days/week (56 - 64 km)

4 days/week (56 - 64 km)

BQ 3:55:00 Level 2 (Nov./Int.)

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

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

Tokyo Marathon Level 2 (Nov./Int.) - 12wks

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

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

BQ 4:20:00 Level 4 (Int./Adv.) Combo Runner

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

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

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Triathlon

Full Distance

Intermediate

2024 "FULL IRON DISTANCE Australia - Port Macquarie, New South Wales" - 24 WK - INT FULL IRON DISTANCE Triathlon Training (+ Strength Training for the Intermediate Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

12-Week Beginner 1 Half Marathon

3 days - 1 workout/week (7 - 18 mi)

3 days - 1 workout/week (7 - 18 mi)

2024 "HALF IRON DISTANCE - New Zealand - Taupo " - 44 WK - Half IRON-DISTANCE Triathlon Training (+ "B & C" Race Windows W/3 Month BASE + Strength Training for the Advanced Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

2024 " HALF IRON DISTANCE - MEMPHIS" -24 WK - BEG - HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Beginner Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Easton Athletics High School XC Cross Country Summer 12-Week Training Plan 50 Miles per Week

6 days - 2 workouts/week (50 mi)

6 days - 2 workouts/week (50 mi)

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

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

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

Stamina Module: Long Distance Level 5 (Adv.)

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

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

Swimming 4 weeks "comeback" training plan

4 days/week (2 - 4 hours)

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

4 days/week (2 - 4 hours)

From Dora Kemecsei IRONMAN coach IUTA world cup 2nd place

5K Level 1.2 | 12 weeks in km | sub 28:00 min

4 days/week (24 - 32 km)

4 days/week (24 - 32 km)

30 Miles Per Week Base Work (4 weeks)

Multiple Marathons: 8 Weeks Between Races

6 days/week (6 hours)

6 days/week (6 hours)

BQ 3:25:00 Level 5 (Adv.) Speedster

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

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

10-Day Half-Marathon Level 4 (Int./Adv.) Combo Runner

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

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

BBJ Blue Belt Endurance plan

4 days/week (3 - 6 hours)

4 days/week (3 - 6 hours)

Iron distance South Africa- 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

Metric: 1/2 Marathon/8 weeks/55km

London Marathon Level 1 (Nov.) - 16wks

4 days - 1 workout/week (2 - 5 hours)

4 days - 1 workout/week (2 - 5 hours)

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