This is exactly how I'm currently training and eating as I prepare for ultra-distance runs. I'm giving these out for free because everyone is trying to sell something online these days, and training for a marathon, ultramarathon or Ironman is already expensive, so hopefully this will keep some of those costs down for you.
These are the templates I follow, and stick to maybe 95% of the time.
A representative week from my own training, with the reasoning behind each session: not just what I do, but why.
How I fuel and recover day to day, plus how my approach to nutrition has actually evolved over the years.
Every ingredient from the diet plan, organised so you can shop straight from it instead of working out a list yourself.
The same structure I use, left empty. Build your own week around it, scaled to your own level.
Taken straight from my plan. The full version adds stretching, the reasoning behind every session, and how to scale it to your own goal. A half-marathon long day might be 8 miles, not 16.
Get the full plan →Silence isn't humility if it prevents impact.
Anyone working toward an endurance goal, whether that's a first half marathon or an Ironman. The week is built for someone training toward a 915km run, but the structure scales. Keep the same shape and adjust the numbers to your own level.
No, and I don't claim to be. This is what works for me, shared in case it's useful to you. Adjust anything to your own level, and speak to a professional before copying a diet like this one.
I don't. The diet plan shows the kinds of meals I eat rather than a fixed menu, and Sunday's running miles get swapped for cycling depending on how the week is going. The structure is what matters.
The training plan, diet plan and grocery list are PDFs, easy to read on your phone or print. The blank template is a Word document so you can fill it in and make it your own.
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