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  1. Beginner
    Hello! This KuaiFit plan will is week one of a four week plan designed to increase your My plan consists of distance-based intervals built to complete a mile within a certain time to crush your previous records. The program consists of 3 sessions per week and lasts around 25-30 minutes per session. A treadmill or flat surfaces outdoors are best for this program.

  2. Intermediate
    Whether you are just beginning to work out or highly trained and trying to reach the next level, this training program is for you. This program focuses on stressing both the aerobic and anaerobic energy systems to increase endurance, speed, and strength. A variety of running intervals differing in duration and intensity will be used with strength exercises integrated between reps. Exercises performed will include: Push up's, Sit up's, Burpees, Walking Lunges, Planks, and Squats. Workouts range from 30-45 minutes.

  3. Intermediate
    This plan is for Triathletes who wish to take that step up in performance to become competitive in their races. It is 8 weeks in duration and this plan is week 1. We will progressively push your limits and apply positive stress to enable you to become faster, more confident and ultimately more competitive in your chosen sprint triathlon. You will be undertaking Swim, Cycle and Run sessions in this plan and occasionally doing 2 sessions in a single day back to back as a brick session. 6 sessions in week 1 with one rest day between sessions 4 & 5.

  4. Intermediate
    VO2 Max boost for cyclists is a one-week plan designed for intermediate level cyclists. This plan is perfect for cyclists looking to step up intensity, increase power at VO2 max capacity or to get fit on a time crunch. The plan consists of 3 sessions, each 45-60 minutes in length, with the workload progressively getting more challenging as the week goes on. Use this plan as a stepping stone to build VO2 and to progress to a month long build to keep improving cycling fitness.

  5. Intermediate
    This is a one week plan for athletes of for anyone who is looking to switch up their training regimen to develop power and explosive strength. This plan will need to be done in a gym as you will need a moderate amount of equipment to complete this program.

  6. Intermediate
    This is an intermediate plan that will make you fitter, faster and more powerful which means stronger, leaner and empowered. You will need a jump rope, Thai bag or heavy bag, wraps and gloves. Use this plan 3 times per week on alternate days in addition to a resistance training plan for optimal gains. Rest at least one day per week and eat, sleep well EVERY day!

  7. Advanced
    This 5 session, week long plan is a gym plan which will need equipment such as barbells, dumbbells and cable machines to complete. This plan is geared toward the advanced weightlifter who's goal is to gain strength and to become more comfortable with heavier weights.

  8. Intermediate
    So you have run your fair share of road races- countless 5km’s, 10km’s and maybe even marathons! However, you may have not had the chance to run a 1500m on the track; either because you find track work intimidating or you don’t think you can gain anything from it. Well here’s your chance! This is a one month plan for an experienced runner to get you ready for a 1500m race; this plan is a great way to spice up your training and increase your leg speed to help you down the road at longer races. You will need to find a local track to do the hard intervals on, I’d only recommend track spikes if youre comfortable with them. If you are looking for fun, different, and FAST, this is the plan for you!

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

  10. 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.

  11. Advanced
    This is a 4-week section of a 16-week Marathon plan for advanced runners. It contains 2 tempo sessions, 2 interval sessions, and 1 long run session per week.

  12. Beginner
    This is a 4 week plan for beginners that includes 12 sessions which are 20-30minutes each consisting of long runs, intervals and sprints to help you become a better runner! Sessions can be completed outdoors or on a treadmill

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

  14. Beginner
    Shred fat with this 4 week HIIT plan for beginners. You will do 3 sessions per week of high intensity interval workouts. You will need a jump rope, a treadmill and a box or bench.

  15. Intermediate
    This is a 1-month segment of a 3-month Ironman 70.3 cycling plan to achieve a distance of 90km.

  16. Advanced
    This is a 4-week section of a 16-week Ironman running plan. It contains 1 interval session and 1 long run session per week.

  17. Intermediate
    This is an intermediate/advanced level, high intensity interval training for increasing endurance and speed. The short bursts of sprinting are perfect for fat loss and toning muscles. To complete each exercise you will need a treadmill or an area with hills or slopes. Each session is 20 minutes and great for regular cardio, fasted cardio in the morning or a post resistance workout burnout. There are three sessions in the week. Feel free to use ankle weights, or resistance bands for more intensity.

  18. Intermediate
    High intensity interval training 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.

  19. Intermediate
    Are you in a training rut? Can't seem to beat your best 5K time no matter how hard you train? This training plan is designed to increase your turnover by recruiting your fast-twitch muscles, build endurance at a faster speed, increase leg power, shock your muscles out of its usual memory pattern of running and increase your mental strength. This workout plan can be completed on a track or a treadmill. This plan is not for the faint of heart. Get ready for that next 5K with this ultimate plan to drop time in no time. Continue with Week 2 for optimal results.

  20. Advanced
    This is a 1-month segment of a 3-month Ironman cycling plan to achieve a distance of 180km.

  21. Advanced
    Training with items such as sandbags will increase your functional fitness and prepare your body for everyday life. The time for each workout will vary depending on the person as it up to everyone to work at a pace that is hard and also manageable for them. You will need a sandbag, kettle bells, a rower, and a tall box, sturdy table or the back of a pickup. I hope you enjoy this training plan. You can get a sandbag from several places online. I Recommend brute force sandbags, as they are tough as nails and guaranteed for life. You can also find videos on YouTube to make your own. Use a weight that is challenging but will still allow you to complete the workout. This 1 week plan consists of 5 workouts You can split it up however you like, just make sure to take 2 days for rest or active recovery.

  22. Intermediate
    This plan contains 3 sessions of running ladder drills designed for improving speed and endurance for all types of runners. These drills can be done as needed and used as part of a regular training week. It is recommended to do these drills every 2-3 days for maximum benefits. These drills can be done on a treadmill or outdoors before or after standard training runs.

  23. Intermediate
    This one week plan for intermediate athletes and gym goers will get you prepared to lift like a true Olympic Sprinter! This 3 session plan will be a mix of lifts, plyometrics, and core training. You will need free weights, weight machines, kettlebells, and medicine balls.

  24. Beginner
    This is a 1 week plan for beginners. It is a high intensity interval training (HIIT) workout that you can do at home or in the gym. It is designed to help you shed fat, build muscle, and work on your agility. This is a one-week plan with 3 sessions that include spurts of full on work followed by 30 to 60-sec of rest. For this workout you will need a pair of kettlebells or dumbells, a treadmill, and a jump rope. You will be doing each session one day and taking the next day off. For example: you will be doing a session on Monday, Wednesday, and Friday. You can also pair this workout with your regular workout routine as a high intensity cardio workout.

  25. Intermediate
    This is a 4 week training plan. Odd object training with items such as sandbags will increase your functional fitness and prepare your body for everyday life. The time for each workout will vary depending on the person as it up to everyone to work at a pace that is hard and also doable for them. You will need a sandbag, kettle bells,a rower, and a tall box, sturdy table or the back of a pickup. I hope you enjoy this training plan. You can get a sandbag from several places online. I Recommend brute force sandbags, as they are tough as nails and guaranteed for life. You can also find videos on YouTube to make your own. Use a weight that is challenging but will still allow you to complete the workout. Workouts should be completed 4 times a week with at least 24 hours off for recovery. This program should take you 4 weeks. However, workouts can be repeated as needed. If there are any exercises that are unfamiliar to you, you can utilize the optional instructional workout.

  26. Beginner
    This is a sample week from our 2-month Half Marathon Plan for Beginners. It contains 1 tempo session, 1 interval session, and 1 long run session per week. Check the Plan Store for the full plan.

  27. Intermediate
    This is a sample week from our 4-month Marathon Plan for Intermediate Runners. It contains 2 tempo sessions, 1 interval session, and 1 long run session per week. Check the Plan Store for the full plan.

  28. 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.

  29. Advanced
    This plan is designed for those who have some training under their belt. Whether you aim to compete against the clock and 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 included. From road to trail running, this 3 x 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.

  30. Beginner
    This is a 1-month segment of a 3-month cycling plan to get a beginner cyclist from the couch to 50km.