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  1. Beginner
    Designed for runners looking to complete their first marathon. Runners are able to run a successful marathon running only 3-4 days a week of between 30 and 3 hours following a specific training plan, and cross-training. In order to establish base fitness parameters to work to throughout the upcoming weeks we need to carry out a testing week. This will get you running and at the end of the week you will test your fitness on the 4th run. This can be completed on a flat route or in the gym on a treadmill. Record your time and search google for Jack daniels Vdot calculator. Input your time in and this will calculate your running paces and training zones Runners are encouraged to either cross-train or complete easy runs on other days of the week. No equipment is required to complete these runs.

  2. Intermediate
    This program is all about peaking your performance for a set date or event. Whether you are preparing for a game, fight, or any athletic or fitness event this is the program to prepare leading up to the event. For this workout you will need the following equipment: Barbell, Dumbbell, Cable Column or Resistance Band, adjustable bench, physio ball, and trap bar Perform 4 sessions per week. The sessions will be broken up to 2 upper body sessions and 2 lower body sessions. For example Monday Upper Body Session, Tuesday Lower Body Session, Wednesday Off, Thursday Upper Body Session and Friday Lower Body Session with the weekend off.

  3. Advanced
    This is a 1-week plan designed for those who already have some training under their belt. Whether you aim to compete against the clock or others, or simply want to push yourself to new levels, this will give you the tools to be competitive. Power-speed, tempo-speed, and endurance-based training is included. From road to trail running, this 3-times-per-week plan will help you be competitive. Take 2 days off between these sessions and each session will be between 45 minutes and 90 minutes.

  4. Beginner
    This is a 4-week section of an 8-week Half Marathon plan for beginners. It contains 1 tempo session, 1 interval session, and 1 long run session per week.

  5. Beginner
    This is a 4-week section of a 16-week Marathon plan for beginners. It contains 1 tempo session, 1 interval session, and 1 long run session per week.

  6. Beginner
    This 6-week program will give you a solid base of speed and endurance to support you as your training progresses. You'll run three times each week, with each workout only lasting about 30 minutes. For new runners, it's important to spend some time developing basic skills before launching into more intense training. 

  7. Intermediate
    This is a 4-week section of an 8-week Half Marathon plan for intermediate runners. It contains 2 tempo sessions, 1 interval session, and 1 long run session per week.

  8. Beginner
    This Beginner Run plan is based on running specifically indoors on a treadmill.  It’s important for beginners to progress at a slow to moderate rate.  Even though you are excited to start your new running routine it is key not to run too much, too soon.  Be sure to only progress in mileage by a maximum of 10% weekly.  It is also important to give yourself a recovery or easy week every third or fourth week.  Feel free to add in days of core work and or strength training to help you get even stronger.

  9. Intermediate
    High Intensity Interval Training (HIIT) for Cyclists is a one-week plan designed for intermediate level cyclists. This plan is great for anyone looking to get fit or improve their short term sprint power. There are 3 sessions, each 30 minutes in duration. You'll need a bike or an indoor stationary bike, along with a heart rate monitor or power meter to measure intensity.

  10. Advanced
    This is a 1-week free sample of the 4-month Ironman running plan. It contains 1 interval session and 1 long run session. Check the Plan Store for the full plan.

  11. Beginner
    This 1-week program is designed to kick start your metabolism through 15-20 minute rowing workouts.

  12. Intermediate
    This is a 4-week plan with 8 sessions of 40 minutes each if you go twice a week, this plan is for intermediate swimmers who want to do intense 1500 to 2000 meters workouts that are not boring! Quality instead of quantity is the motto. As you are in the water, there is not too much spoken coaching, just the sets, distances and rest interval.”

  13. Advanced
    This is a 1-month segment of a 3-month advanced cycling plan to achieve a distance of 200km.

  14. Advanced
    This is a 4-week section of an 8-week Half Marathon plan for advanced runners. It contains 2 tempo sessions, 2 interval sessions, and 1 long run session per week.

  15. Intermediate
    This is a 1-month segment of a 3-month intermediate cycling plan to achieve a distance of 100km.