No Limits Endurance Coaching

Training Plan Library

When you join via Pathway 2, you get Comprehensive Access, which includes your selection of training plans from our library below. Once you join, one of our coaches will reach out to help you select your plans. Training plans are delivered via the TrainingPeaks platform.

Below is a sampling of available plans.

Run Training Plans:

· 5k - HR based or pace based, 10 weeks (walk to run, beginner, intermediate, advanced options)
· 10k - HR based or pace based, 10 weeks (beginner, intermediate, advanced options)
· 10 Mile - HR or pace based, 12 weeks (beginner, intermediate, advanced options)
· 13.1 Half Marathon - HR based or pace based, 16 weeks (beginner, intermediate, advanced options)
· 26.2 Marathon - HR based or pace based, 20 weeks (beginner, intermediate, advanced options)
· 50k UltraMarathon - HR-based, 20 weeks (beginner, intermediate/advanced options)
· 50 mile ultramarathon - HR-based, 20 weeks (beginner, intermediate/advanced options)
8 week pre-season run blocks, choice of:
- o 1) develop strength and durability, (beginner, intermediate, advanced)
- o 2) improve lactate threshold, (beginner, intermediate, advanced)
- o 3) VO2max/anaerobic capacity (beginner, intermediate, advanced)
· Base endurance plan (8 weeks) - designed to work on general endurance and run fitness (beginner, intermediate, advanced options)
· Post-Season Recovery Plan (4 weeks) - designed for the 4- weeks following your last race of the season. Allows for guided recovery before shifting to pre-season mode for the next year. (beginner, intermediate/advanced options)
· 100 mile plans are NOT available unless custom made, as there are many variables in this extensive training. You receive 10% off a custom-made plan with Tier 1 membership, and 20% off with Tier 2 membership.

Triathlon Training Plans:

· Base plans for general preparation
o 8-week base preparation for athletes preparing for their first triathlon (sprint or olympic) or coming back to triathlon after a break. HR or power based.
o 6-week general preparation phase for 70.3 (can be added to the beginning of our 16 week 70.3 plans for a total of 20 weeks of development)
6-week general preparation phase for 140.6 (can be added to the beginning of our 24-week plan for 30 weeks of development - recommended for first time Iron-distance athletes)
o 9-week Training Through the Holidays (4-5 hours/week, 6-7 hours/week, 8-9 hours/week)
· Sprint Triathlon, 12 weeks, with a choice of HR-based workouts for bike and run, or Power-based workouts for bike & HR for run. (first timer, beginner, intermediate, advanced options)
· Olympic Triathlon, 12 weeks, with a choice of HR-based workouts for bike and run, or Power-based workouts for bike & HR for run. (beginner, intermediate, advanced options)
· 70.3 Triathlon, 16 weeks, with a choice of HR-based workouts for bike and run, or Power-based workouts for bike & HR for run. (beginner, intermediate, advanced options)
· 140.6 Triathlon - 24 weeks, with a choice of HR-based workouts for bike and run, or Power-based workouts for bike & HR for run. (beginner, intermediate, advanced options)
· Post-Season Recovery Plan (4 weeks) - designed for the 4- weeks following your last race of the season. Allows for guided recovery before shifting to pre-season mode for the next year. (Options available for short course or long course, along with beginner, intermediate and advanced, and power or HR for bike.)

Duathlon or Aquabike Training Plans:

· Sprint Duathlon or aquabike, 12 weeks, with a choice of HR-based workouts for bike and run, or Power-based workouts for bike & HR for run. (first timer, beginner, intermediate, advanced options)
· Olympic Duathlon or aquabike, 12 weeks, with a choice of HR-based workouts for bike and run, or Power-based workouts for bike & HR for run. (beginner, intermediate, advanced options)
· Half distance duathlon or aquabike, 16 weeks, with a choice of HR based workouts for bike and run, or power-based workouts for bike; HR for run. (beginner, intermediate, advanced options). This covers events that are either a 1.2 mile swim and a 56 mile bike OR a run-bike run format for duathlon. (Option to add a 6 week general prep phase for a total of 20 weeks.)
· Post-Season Recovery Plan (4 weeks) - designed for the 4- weeks following your last race of the season. Allows for guided recovery before shifting to pre-season mode for the next year. (Options available for short course or long course, along with beginner, intermediate and advanced, and power or HR for bike.)

Cycling Plans:

· 16 week plans for 50 mile, 75 mile, 100 mile rides Beginner, intermediate, advanced
· 8 week pre-season bike blocks, choice of:
o 1) develop strength and durability, (beginner, intermediate, advanced)
2) improve lactate threshold/FTP, (beginner, intermediate, advanced)
o 3) VO2max/anaerobic capacity (beginner, intermediate, advanced)
· Base Maintenance - 8 weeks, focuses on endurance development. Plans for beginner, intermediate & advanced
· Post-Season Recovery Plan (4 weeks) - designed for the 4- weeks following your last race of the season. Allows for guided recovery before shifting to pre-season mode for the next year. (Options available for short course or long course, along with beginner, intermediate and advanced, and power or HR for bike.)

Swimming

· 31 days of Beginner swim workouts (counts as 4 weeks)
· 30 days of drill workouts (counts as 4 weeks)
· 8 week off-season swim block for triathletes looking to improve form and endurance (intermediate, advanced; short course/long course)
· 16 weeks - 5k or 10k open water swim plan

Race Specific Training Plans:

· 18-week Disney Dopey Training Plan
· 24-week Ironman plan specific for hilly courses
· 20-week Ironman 70.3 specific for hilly courses

Strength Plans:

· 30 days of functional strength workouts (counts as 4 weeks)
· 10 week strength progression designed for pre-season & general preparation phases of training
· 4-week plyometric sequence