Anyone used Don Fink's 30 week intermediate program? (Page 3)

If anyone has this plan in an excel file could you please share?  [email protected]

Thanks in advance.

I went out yesterday for a 1:20 run and it was just so damn nice out I couldn't bring myself to turn around until I was an hour out. As long as you feel good (last few days and now), I wouldn't worry about it. Just keep the intensity down.

Awesome thanks for the input...thats all i want is a nice slow run without 3 layers of clothes on!

Anyone have the intermediate or beginner plan on excel?  Can you send it to me?

[email protected]

Hi everyone, I'm also following the competitive program in preparation for my first full IM in September.  So far, so good.

I do have a question, and I'm sure this a complete nube question to ask:

Reading the race prep chapter, he recommends getting used to what ever "energy drinks" they will have on the course.  Is this in reference to just normal old Gatoraid type drinks, or are we talking about something else here?

And can you recomend any in particular that have worked well for you?

You can buy a kindle copy of the entire book (including the plans) on Amazon for only $4.  And you wont be violating any copyright laws in the process.

dmascardo - 2013-03-21 11:29 AM Just bought the kindle version looks a bit light the first 5 weeks but looks challenging after the base period

I agree - I'm currently in week 4 and although it does seem lite so far, I know the harder part is coming, and the consistency of doing 1 to 2 workouts six days a week is great mentally and physically and I can feel my base fitness improving.  I guess that's why it is called the "Base" period.  About once a week, usually on the Saturday ride, I get the feeling it is not long enough - like 1.5 hour cycle when my mind wants to say I should ride 60-75 miles.  But no sense getting burned out too early, right?

I am planning to start the 30 week plan this weekend, which is 32 weeks out from IMFL. This give me two "cheat" weeks for when I am out of town in May and July.  I know I enjoy my vacation more if I don't feel guilty about getting behind in my training.

I am curious to see how this plan is preparing us for IMFL. It will be our first full and my husband and I have not biked or swam the amounts we wanted to during the winter months. So I am truly counting on this plan to do magic for us

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Currently on week 20 (last week of build) of the intermediate programme, with 11 weeks to goto until Challenge Roth in Germany.

My observations:

The base 10 weeks feel easy - they are meant to be as they prepare the body for the harder efforts to come and the longer durations. Do not skimp this stage! Enjoy it - its nice (and the hard work is to come). I had a little increase in my running speed (e.g. 9:20 min /mile to 9:09)

The build 10 weeks become challenging. The introduction of the Z4 efforts help build power and speed - I have had a larger increase in my running speed (e.g. 9:09 min/mile to 8:45)

I hope to continue to build speed in the peak phase!

The 2 key sessions are the long run and long bike - don't miss these as these really push the fitness forward. I'm on plan for the run times (2hrs run today), but am longer on the bike (upto 80 miles, 5hrs) - but always within Z2. I'm also going to be doing some 6hr rides as well (which is longer than in the plan). Also as i get closer to the race my long rides will be done at race pace (upper Z2). 

I've also taken a day off here and there if my body was really tired.

HTH and keep on training!