The Black Dogs team

Endurance, Functional Fitness
Coach
Andreza Pereira

Developed by endurance and CrossFit training expert, this plan is specifically designed for athletes aiming to maximize their performance in long-distance races. With a meticulously crafted 11-week schedule, you’ll have all the tools necessary to optimize your run, from building a solid base to the final taper, ensuring you arrive at race day rested and ready to achieve your personal best.

Key Benefits of the Plan:

Complete 11-Week Program: Each week is carefully structured with progressive runs, including load control, deload, and tapering. You’ll work on endurance, speed, and recovery in a balanced way.

Optimized for CrossFit Athletes: We understand that you’re already a strong athlete, so we’ve integrated sessions that complement your current fitness level, helping you improve your running performance without sacrificing other skills.

Personalized Training Sessions: Each session is tailored for 60 to 80-minute daily runs, ideal for athletes with busy schedules who need to maximize their available time.

Strategic Rest: The final week includes active recovery, ensuring you arrive at race day at your peak, with recovered muscles and plenty of energy!

Features
1 sessions per week
Must use App app to view and log training
Program Training
$15
Get 11-Week 18K Training Plan for CrossFit Athletes: Boost Endurance & Speed
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Optimized Performance
Significantly reduce your race time and surpass your personal goals.
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Improved Endurance
With progressive load control and intensity, your aerobic capacity will develop without unnecessary strain
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Complete Preparation
After 11 weeks, you’ll be in your best physical and mental shape, ready to conquer the 18km with confidence.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 11-week program
Sunday
Continuous Run

A

Run

1 x 45:00 @ MAX

Tuesday
Short Intervals 

A

Run

6 x 400

Thursday
Tempo Run

A

Run

1 x 5000

Saturday
Long Run

A

Run

1 x 8000

Coach
More from The Black Dogs team
coach-avatar Andreza Pereira

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Improve your time

Athletes who have used this plan report significant improvements in their running times, with many achieving personal records in the 18km Pampulha Race. Over 100 athletes have followed this training method, and the results speak for themselves: an average

Get 11-Week 18K Training Plan for CrossFit Athletes: Boost Endurance & Speed
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FAQs
Is this training plan suitable for beginner runners?
While the plan is designed for athletes with some experience, particularly CrossFit athletes, it can be adapted for beginners by adjusting the intensity and duration of the runs in the early weeks.
How many days per week will I be running?
The plan includes 4 running sessions per week, ensuring balanced progression with rest days or active recovery to prevent overtraining.
What if I miss a training day? Can I still follow the plan?
Missing an occasional training day is okay! Simply pick up the next session as scheduled, but avoid making up for lost days by adding extra sessions, as this may lead to fatigue.
Can I use this plan alongside my CrossFit training?
Absolutely! This plan is designed to complement CrossFit workouts. Each session is 60-80 minutes, fitting well into most athletes’ schedules without compromising other fitness goals.
The Proof
verified-athlete-avatar Sony, Anna

CrossFit athlete and runner

Verified Athlete

"This plan not only helped me finish the Pampulha Race but also helped me beat my personal best in long-distance running!"

verified-athlete-avatar Santiago, Lucas

Crossfit athlete

Verified Athlete

"The sessions perfectly complemented my CrossFit training, and by race week, I was rested and ready to give my best. It was incredible!"

More from The Black Dogs team

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11-Week 18K Training Plan for CrossFit Athletes: Boost Endurance & Speed
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