RUNNING
This Intermediate Half Marathon Training Plan is for experienced runners aiming to improve their half marathon time or tackle the distance for the first time. The plan includes 3-5 running workouts and one cross-training session each week.
You should comfortably run an average of 20 miles per week before starting this 12 or 16-week training plan for a 50k race. Designed for those with a solid fitness base, focuses on quality over quantity, promoting a healthy life balance while training for an ultra. The plan includes 4-5 days of running week.
This 20-week beginner 100k training plan is for new ultra runners with an existing solid fitness base. It focuses on building durability through consistent mileage, long runs, and back-to-back efforts, emphasizing recovery to safely adapt to a 100k race. With a sustainable and periodized approach, it prepares first-time runners to confidently start and finish strong!
Marathon plans coming soon...
Click on the underlined title for more plan details!
TRIATHLON
This 16-week intermediate Half Ironman training plan is designed for athletes with a solid endurance base who are ready to build speed, volume, and race-day efficiency. The program progressively balances swim, bike, and run volume with targeted intensity, including structured intervals, long endurance sessions, and brick workouts to improve race-specific performance.
Full IRONMAN plans coming soon...
Don't see a plan for your desired event?
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ROWING
Rowing plans coming soon...
Get in Touch
Email earlybirdperformancecoach@gmail.com for any inquires, quotes, or questions. Or begin by filling out our Athlete Intake Form to get started today!