{"title":"Training Plans","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003eShop coach-built digital training plans for cycling, running, strength, and triathlon. Choose a 12-week plan for cycling, running, strength, or Sprint\/Olympic triathlon, or a 16-week 70.3 plan. Created by USAT Certified Coach Nate Thomas. Instant PDF download.\u003cbr\u003e\u003c\/p\u003e","products":[{"product_id":"12-week-endurance-strength-plan-digital-pdf","title":"12-Week Endurance Strength Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eSimple, bodyweight-first strength for runners, cyclists and triathletes.\u003c\/strong\u003e Two short sessions a week that fit around your training, with a clear 12-week progression.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e2 main strength sessions per week (about 30-40 minutes each), plus an optional 15-20 minute Workout C\u003c\/li\u003e\n\u003cli\u003eBodyweight to start; a dumbbell, kettlebell or loaded backpack is optional\u003c\/li\u003e\n\u003cli\u003e12 movements with easier and harder options, plus a 5-minute warm-up\u003c\/li\u003e\n\u003cli\u003eLighter reset weeks built in (Weeks 4, 8 and 12)\u003c\/li\u003e\n\u003cli\u003eWeekly notes page to track energy, soreness and how strength fits around your sport\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e adult endurance athletes who want practical strength alongside running, cycling or triathlon. Pairs well with any sport plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 17-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance for generally healthy adults. Not medical advice or a rehabilitation program.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056425529,"sku":null,"price":19.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/01_strength_plan_cover.png?v=1793532036"},{"product_id":"12-week-run-speed-plan-digital-pdf","title":"12-Week Run Speed Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eA structured speed block for experienced runners building toward a stronger 5K or 10K.\u003c\/strong\u003e Four runs a week, effort-led, with a clear benchmark and race-week finish.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e4 runs per week (two quality sessions, one easy run, one long easy run) plus an optional 5th easy run\u003c\/li\u003e\n\u003cli\u003e3-mile time trial in Week 1, with a pace table that converts your result into 5K and 10K goal paces\u003c\/li\u003e\n\u003cli\u003eIntervals, threshold work, hill strides and speed endurance, progressing across 12 weeks\u003c\/li\u003e\n\u003cli\u003eTaper and goal-race week built in, with a simple time-trial option if you have no race\u003c\/li\u003e\n\u003cli\u003eRPE and talk-test guidance on every session, plus weekly notes pages\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e runners who already run at least 4 days a week and are comfortable with a 60-90 minute easy run. Not a beginner or marathon plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 14-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance, not individualized coaching or medical advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056458297,"sku":null,"price":24.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/02_run_speed_plan_cover.png?v=1793532018"},{"product_id":"12-week-ftp-builder-plan-digital-pdf","title":"12-Week FTP Builder Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eA power-based cycling block to build threshold, aerobic power and repeatable strength.\u003c\/strong\u003e Five rides a week with FTP tests at the start and end so you can see your progress.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e5 rides per week (quality rides balanced with endurance and recovery) plus an optional long ride\u003c\/li\u003e\n\u003cli\u003eFTP field test in Week 1 and Week 12, with a built-in recovery week and taper\u003c\/li\u003e\n\u003cli\u003eSweet spot, threshold, over-unders, VO2 and sprint work with clear power targets\u003c\/li\u003e\n\u003cli\u003eWorks indoors on a smart trainer or outdoors; keep the same effort either way\u003c\/li\u003e\n\u003cli\u003eWeekly notes pages to track energy and workout reflections\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e cyclists who already ride consistently, have a power meter or smart trainer, and are comfortable with structured intervals. Not a beginner plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 14-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance, not individualized coaching or medical advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056523833,"sku":null,"price":24.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/03_ftp_builder_plan_cover.png?v=1793531987"},{"product_id":"12-week-sprint-olympic-triathlon-plan-digital-pdf","title":"12-Week Sprint \/ Olympic Triathlon Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eA practical 12-week triathlon build with clear Sprint and Olympic options.\u003c\/strong\u003e Two swims, three runs and three rides a week, with four recommended brick runs to prepare you for race day.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eSprint and Olympic tracks shown side by side, so you choose the volume that fits your goal race\u003c\/li\u003e\n\u003cli\u003ePeak weeks of about 7-8 hours (Sprint) or 8-10 hours (Olympic) of core training\u003c\/li\u003e\n\u003cli\u003eFour brick runs (Weeks 4, 6, 9 and 11), a de-load week and a two-week taper\u003c\/li\u003e\n\u003cli\u003eRace preparation guide covering fueling, transitions (T1 and T2) and open-water swimming\u003c\/li\u003e\n\u003cli\u003eEffort, heart rate and zone guidance, plus an optional 20-minute bodyweight support routine\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e athletes in their first few triathlon seasons who already exercise regularly and can swim about 400 yards with short rests, ride easily for about 60 minutes and run easily for 30 minutes. Not an off-the-couch plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 17-page PDF (swim distances in yards), delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance, not individualized coaching or medical advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056589369,"sku":null,"price":29.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/04_sprint_olympic_triathlon_plan_cover.png?v=1793531962"},{"product_id":"16-week-70-3-triathlon-plan-digital-pdf","title":"16-Week 70.3 Triathlon Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eA 16-week build for your first (or next) Ironman 70.3.\u003c\/strong\u003e Two core swims, four runs and four rides a week, with race-specific effort work, brick runs and a two-week taper.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eStarts near 8 hours a week and builds to about 12-13.5 hours of core training in peak weeks, with de-load weeks in Weeks 7 and 11\u003c\/li\u003e\n\u003cli\u003eOptional third swim and fifth ride, with clear guidance on when to skip them\u003c\/li\u003e\n\u003cli\u003eLong rides up to 3 hours and long runs up to 1:50, with 70.3-effort intervals added gradually\u003c\/li\u003e\n\u003cli\u003eBike effort based on % of FTP (with a conservative range for first-timers) and run effort based on RPE\u003c\/li\u003e\n\u003cli\u003eRace-day fueling guidance (building toward 60-90+ g of carbohydrate per hour), transitions and open-water preparation\u003c\/li\u003e\n\u003cli\u003eReadiness check, weekly notes pages and a race-week schedule for a Saturday or Sunday event\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e athletes with a consistent endurance base of at least 8 hours a week who can already swim about 2,000 yards, ride 90 minutes and run 60 minutes easy. Not an off-the-couch plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 21-page PDF (swim distances in yards), delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance, not individualized coaching, nutrition or medical advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056622137,"sku":null,"price":39.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/05_70-3_triathlon_plan_cover.png?v=1793531933"}],"url":"https:\/\/uniqendurance.com\/collections\/training-plans.oembed","provider":"UNIQ Endurance","version":"1.0","type":"link"}