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Running

Beginner

5K Level 1.1 | 16 weeks in km | sub 30:00 min

4 days/week (16 - 29 km)

4 days/week (16 - 29 km)

10K Level 4 (Int./Adv.) Combo - 12wks

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

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

3 days/week (2 - 4 hours)

3 days/week (2 - 4 hours)

Base Plan by Time Level 2 (Nov./Int.)

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

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

HM Intermediate | 20 weeks in km

5 days/week (5 - 6 hours)

5 days/week (5 - 6 hours)

Marathon Level 2.3 | 08 weeks in miles | sub 3:20 h

5 days/week (47 - 50 mi)

5 days/week (47 - 50 mi)

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

5 days/week (2.5 - 5 hours)

5 days/week (2.5 - 5 hours)

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Running

Marathon

Intermediate

CIM Level 2 (Nov./Int.) - 16wks

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

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

BQ 5:20:00 Level 3 (Int.) Speedster

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

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

5K Level 4 (Int./Adv.) Endurance Monster - 20wks

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

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

5K Level 4 (Int./Adv.) Speedster - 20wks

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

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

Walt Disney: Goofy Level 4 (Int./Adv.) Combo

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

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

Hill Plan for Short Races Level 1 (Nov.)

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

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

Maintenance 8-Week Off-Season Hitting the Trails Plan | HR & Power | MTB & Trail Running | Email access to Coach

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

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

Houston Marathon Level 3 (Int.) Combo - 16wks

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

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

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

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

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

CIM Kilometer-based Level 1 (Nov.) - 12wks

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

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

HM Advanced | 20 weeks in miles

6 days/week (6 - 7 hours)

6 days/week (6 - 7 hours)

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

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

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

BQ 3:05:00 Level 4 (Int./Adv.) Speedster

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

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

England Athletics - Level 2 - 10km Slow Twitch Plan

5 days/week

From England Athletics

From England Athletics

"AMATEUR ADVANCED" - 36 WK - FULL IRON-DISTANCE Triathlon Training (w/3 Month BASE + Strength Training for the Amateur Advanced Triathletes)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Marathon Level 1 (Nov.) - 24wks

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

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

Marathon Level 5 (Adv.) Endurance Monster - 24wks

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

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

HS Winter Training Level 4 (Int./Adv.)

7 days - 2 workouts/week (3 - 5.5 hours)

7 days - 2 workouts/week (3 - 5.5 hours)

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