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Rob Gould's 2016 Micro Plan

rgould19rgould19
in Coaching Forum 🧢

Coach Patrick,



Since I am trying to build run fitness and durability, what do you think about doing a 6 week run focus block (intermediate) followed by 4 weeks of run durability or vice versa? I would then have the 12 weeks for race prep before IMLOU.

Thanks.

Comments

  • Coach PatrickCoach Patrick
    Hey! First, I fixed your forum icon so it wasn't bigger than life. I prefer run durability (gradual build) then run focus (higher intensity).

    So check out Run Durability "2" or "3" and we can add some bikes in there for you just to keep you sane...either one is a Four Week plan...then over to Run Focus...and then IM Race Prep.

    What say you?

    ~ Coach P
  • rgould19rgould19

    Thanks for that! I couldn't figure out why it was so much bigger than everyone else's. 

    So coach Rich did my TSR as preseason weeks 1-2, then right into the full plan beginner. Timing wise it good for how it leads into IMLOU (which I just received confirmation that I am in!)... BUT I want more running to build that up.

    I like your suggestions too on a micro-level at least in emphasizing some more running which will only help get my weight down.

    Here's the problem, it seems that in my browsing all of the different plans, I maxed out my ability to switch between them. IOW, I don't know what the run durabilityfocus plans look like in order to do them... know what is going on with that?

    Thanks coach!  

  • Coach PatrickCoach Patrick
    Rob, okay we are on the same page. That's a limitation for trials so that folks don't jump in and print off all our stuff and just leave. Not many folks hit that limit!! image

    You can hit the Join Now button (should be in it's place) and that will just activate you to a full member and we are off...

    If you are still unsure, I can figure out how to get you on Run Durability 2, Int...behind the scenes...by the time you end that you'll be a full member regardless...let me know!

    ~ Coach P
  • rgould19rgould19
    Oh wow. Wouldn't have thought about ripping off the plans during the trial, but I understand the built in limitation. Makes sense. Will join shortly or let it bill automatically when the trial ends. I just want to see the first week or two of durability. Can even outline it here real quick if that's easier, just to get me started.

    Thanks.
  • Coach PatrickCoach Patrick
    Not you, it just has happened!  image



    Here is week 2 of the 4-week Intermediate Run Durability Plan.

     

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