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Elite

Boston Marathon Level 5 (Adv.) Speedster - 12wks

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

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

15K/10 Mile Level 4 (Int./Adv.) Combo - 12wks

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

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

5K Level 1.4 | 08 weeks in km | sub 24:00 min

4 days/week (32 - 38 km)

4 days/week (32 - 38 km)

Easton Athletics High School XC Cross Country Summer 12-Week Training Plan 40 Miles per Week

6 days - 2 workouts/week (40 mi)

6 days - 2 workouts/week (40 mi)

5 days/week (0.5 - 2 hours)

5 days/week (0.5 - 2 hours)

2024 "HALF IRON DISTANCE - Western Sydney - Penrith, New South Wales" -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

10K Level 2.1 | 08 weeks in miles | sub 47:30 min

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Running

Marathon

Intermediate

BQ 4:35:00 Level 2 (Nov./Int.)

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

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

Half iron Poznan - 22 weeks plan for beginner 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

Music Series Half-Marathon Level 3 (Int.) Speedster - 16wks

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

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

2024 "FULL IRON DIST MALAYSIA " - 36 WK - ADV Full IRON-DISTANCE Training (+"B & C" Race Windows w/3 Month BASE + Strength Training for the Amateur ADV Triathletes)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

Intermediate 10k Running Plan

6 days/week (3 - 6 hours)

6 days/week (3 - 6 hours)

Walt Disney: Goofy Level 3 (Int.) Speedster

5 days - 1 workout/week (3.5 - 7 hours)

5 days - 1 workout/week (3.5 - 7 hours)

Marathon Level 1.3 | 20 weeks in km | sub 4:20 h

4 days/week (36 - 57 km)

4 days/week (36 - 57 km)

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

5 days - 1 workout/week (3.5 - 6 hours)

5 days - 1 workout/week (3.5 - 6 hours)

Metric: 20 Weeks:160+KM/week

"AMATEUR ADVANCED" - 44 WK - FULL IRON-DISTANCE Triathlon Training (w/3 Month MAINTENANCE + Strength Training for the Amateur Advanced Triathletes)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

5K Level 5 (Adv.) Speedster - 20wks

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

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

2024 "HALF IRON DISTANCE - New Zealand - Taupo " -24 WK - ADV HALF IRON DISTANCE - Triathlon Training ( + Strength Training for the Advanced Triathlete)

From Paul M Johnson CSNC - IRONMANU Certified Coach

From Paul M Johnson CSNC - IRONMANU Certified Coach

5K Level 2.1 | 16 weeks in km | sub 23:00 min

5 days/week (28 - 42 km)

5 days/week (28 - 42 km)

Alternator: 18 Week/90 Miles

Full Iron Triathlon Training Plan (Full) | 40 Week Intermediate | DRYLAND SWIM OPTIONS | Email Access to Qualified Level 3 Coach & NASM Personal Trainer

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

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

BQ 3:00:00 Level 3 (Int.) Combo Runner

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

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

50 Miler - Margaret River Ultra - 14 Weeks

6 days - 2 workouts/week (7 - 11 hours)

6 days - 2 workouts/week (7 - 11 hours)

Advanced Marathon Alternator (Metric)

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