Challenges & Plans
Structured training for cycling, running, and strength
Holiday Run Challenge 2026 - Peloton
The merriest time of year is nearly upon us - and it deserves to be celebrated! Join teammates and coaches for a festive Holiday Run Challenge. Don’t lose all that hard-earned fitness to the busyness of the season. From Thanksgiving to New Years, we’ll keep you focused and on-track. Let’s hold each other accountable and have some fun as we celebrate the season together! Workouts will include curated Peloton classes, focusing on endurance running, short speed intervals and threshold work. This challenge is for our All-Access members only and requires a Peloton subscription. Free users can participate by joining the Holiday Run Challenge 2026. Challenge features: 1. Connect your Peloton account to have each week's classes added to your Peloton schedule and completed workouts check off automatically 2. Generate shareable graphs of your pace against each class' target 3. Train 3, 4, or 5 days per week 4. Complimentary Peloton strength classes 5. Pair with the Holiday Run Challenge 2026 for outdoor running options 6. Earn a bronze, silver, or gold completion badge to keep in your Trophy Case
Holiday Run Challenge 2026
The merriest time of year is nearly upon us - and it deserves to be celebrated! Join teammates and coaches for a festive Holiday Run Challenge. Don’t lose all that hard-earned fitness to the busyness of the season. From just before Thanksgiving to New Years, we’ll keep you focused and on-track. Let’s hold each other accountable and have some fun as we celebrate the season together! Workouts will include endurance running, short speed intervals and threshold work. Free users will receive access to the intermediate 3 day training option. All-Access members receive the following additional perks: 1. A complimentary strength program developed by Team Wilpers Strength Coach 2. Ability to adjust the number of training days per week: 3, 4, or 5 days 3. Change difficulty level between easy, intermediate, and difficult 4. Pair with our first ever run challenge using Peloton classes, the Holiday Run Challenge 2026 - Peloton, for indoor options 5. Send workouts to your Garmin watch with your personal pace targets, then see a graph of your actual pace against the workout on the platform, and have completed runs check off automatically 6. Personalized pace zones from your Week 1 20-minute distance test, with a Week 6 retest to measure your progress 7. Earn a bronze, silver, or gold completion badge to keep in your Trophy Case
Fall Foundation Peloton Cycling Challenge 2026
The foundation you lay now, in your transition season, will build the fitness that takes you through 2027. Join us for this 8-week Peloton cycling challenge, where we build consistency, rhythm, and progression. Get ready for your best season yet!
Fall-to-Holiday Bridge Run Challenge
For those looking to carry the momentum from the Fall Run Challenge to the start of the Holiday Run Challenge, this plan is for you! This coach-programmed, 4 week training includes the workouts you need to help you maintain your progress. Let's get to work :) Please note that this challenge is exclusively for our All-Access subscribers.
Multi-sport Peloton Plan + Strength 2
Up to 5 training days per week AND Peloton strength classes. Ride, run, or row and get stronger! We’ll handle the programming so you can focus on showing up, putting in the work, and making progress. Join teammates for a structured challenge designed to build your fitness, strength, and confidence along the way. You can choose from the cycling, running, rowing or cardio class as your core workout for each training day. Core weekly workouts are programmed on Tuesdays, Thursdays, and Saturdays. Additional training days (up to 5 days per week) are programmed on Wednesdays and Sundays to support your training goals and give you the flexibility to do more when it works for you. Optional strength classes for our All-Access members are available to round out your training.
Fall 2026 Run + Strength Challenge
This six-week challenge is designed to build your endurance and improve your ability to sustain race pace over longer efforts. Throughout the challenge, we’ll progressively increase training volume and overall workload, helping you build the fitness and durability needed to finish with your strongest sustained effort. Each week includes one structured run workout and one long run, along with supplemental runs designed to support your endurance development and keep you progressing toward the final challenge. New to our challenges? This is the perfect chance to learn how to structure your training and discover how to train smarter, not harder. Upgrade to All-Access to unlock your full potential with the option to customizing the difficulty of your workouts and add in tailored strength sessions for runners to round out your weekly training.
Strength for Cyclists (Peloton Version)
3 Peloton Strength Classes per week with optional mobility work. Looking to round out your cycling with a progressive, complementary strength plan? You're in the right spot! This 8 week plan is meant to enhance your efforts on the bike. Ask questions and interact with fellow teammates on facebook here: Team Wilpers Cycling. Or in our Strava Club, Team Wilpers Cycling. Let's do this!
Climbing Skills for Cyclists
Bridge the gap between cycling challenges or feel free to work through this quick, 2 week training plan at any time to hone in your climbing skills and improve your overall cycling skill set. We'll work on seated and out-of-saddle climbing with varying cadences during easier programmed rides. Choose from 3 or 5 rides per week totaling 3.5 - 5 hours of weekly riding. This is a Non-Peloton based program. Let's do this!
Cadence Training for Cyclists
Bridge the gap between challenges or tackle this quick, 2 week training plan at any time to improve your ability and comfort riding a range of cadences. The key workouts in this plan will keep you in Zone 3 while asking you to practice riding at different cadences at varying intervals. Ultimately, the goal is to find a specific cadence that allows you to maintain complete control and stability in the saddle while improving your overall cycling skill set. Choose from 3 or 5 rides per week totaling 3.5 - 5 hours of weekly riding. This is a Non-Peloton based program.
Strength for Cyclists 2
Pairs well with the Road Cycling Fitness Builder (8 Weeks) and the Peloton Peak Performance Challenge.
Strength for Cyclists 1
This challenge was created by Team Wilpers Coach Ava Fagin. It is designed to be completed at home with light, medium and heavy dumbbells. This is a full body program, with a special focus on lower body strength and stability needed to perform your best.
The Power Profile Cycling Plan + Strength
Programming includes 3,4 or 5 Peloton rides / week plus 3 Optional Peloton Strength Classes, curated especially for this challenge. There's more to cycling than just FTP! With a curated mix of Peloton classes, Coach Lorri Lee Lown guides riders through a targeted progression that builds neuromuscular power, anaerobic capacity and VO2 Max. We’ll bookend the challenge with an optional power profile test to track your progress, but the real goal is to have fun along the way! Chat with teammates at Team Wipers Cycling on Strava and Facebook.
4-Week Run Bridge: Intervals & Long Runs
Between challenges or programs? This 4-week bridge keeps your fitness and routine on track, with strides every week, half marathon pace intervals, hills, a broken progression run, and a longer endurance run each weekend that builds from 45 to 60 minutes. Choose 3, 4 or 5 runs per week. Workouts suit runners of all levels, so it's also a great way to get a feel for Team Wilpers training if you're new.
Strength for Cyclists
This challenge is created by Team Wilpers Coach Ava Fagin. It is designed to be completed at home with light, medium and heavy dumbbells. This is a full body program, with a special focus on lower body strength and stability needed to perform your best.
Running Strength Training 2
Running Strength Training 2 will introduce movements that use the stretch loading of our tissue in the same way as running. With this program you will increase the intensity of muscle contractions through heavier weights and isometric movements, increase explosive muscle power and further develop lean muscle mass in our running muscles.
Multi-sport Peloton Plan + Strength 1
A 4-week Peloton challenge to keep your training fresh. Every training day gives you a ride, a run, a row and a cardio class to choose from, so you can follow one track or mix it up any way you like. Choose 3, 4 or 5 training days a week. Most sessions are 30 minutes, with longer endurance options as the weeks build, and each day includes an optional strength, mobility or foam rolling class. Keep your hard days hard and your easy days easy, and finish thinking about what you'd like to train next season.
Road Cycling Fitness Builder (8 Weeks)
An athlete favorite!! Available anytime for All-Access teammates. This challenge is perfect for indoor or outside riding and for athletes looking to use pre-built interval timers and / or .zwo files during their training. Improve your overall fitness, stay accountable and have fun by joining this challenge. The first half of the challenge focuses on driving peak performance for riders preparing for an event or looking to see just what they're made of. Then, we'll switch things up (think Tabata rides) and offer more moderate efforts in the second half. Add strength training to your weekly workouts. All-access members can register for Strength for Cyclists 2, designed to complement your weekly cycling training.
FTP Test Prep and Execution (Peloton)
This one-week program is designed to help you prepare and execute a Peloton FTP (functional threshold power) test to set accurate training zones for our power-based cycling training.
Fall in Love with Running + Strength
Fall in love with running all over again with a fun, 6-week block of mixed training: endurance runs, hill and incline work, and speed intervals and fartleks to keep every week interesting. It's a great way to sharpen up for an upcoming 5K or 10K, and you'll finish feeling fitter and faster. Choose Easy, Intermediate or Difficult and adjust as you go, and pair your running with our curated strength program designed by Coach Ava Fagin. Most weeks include an athlete briefing video.
Speed Builder for Runners
This 8-week training block will introduce higher speed intervals. Experienced runners should expect to see an off-season performance pop while newer runners can use this challenge to kickstart their fitness routine. Workouts will prioritize quality warmups, drills and short speed intervals. This program features adjustable difficulty levels, allowing participants to tailor training to their liking. Pair your running with Running Strength - Speed Focus, a curated strength program designed by TW Coach Ava Fagin. Most weeks include an athlete briefing video.
Running Strength - Speed Focus
A curated strength program designed by Coach Ava Fagin to accompany the Speed Builder for Runners. The program can be done at home with light, medium, and heavy dumbells or in a gym setting.
Half Marathon: Time-Based, All Levels
Our 10-week half marathon plan with all three levels in one: choose Easy, Intermediate or Difficult, and switch levels anytime in your settings. Length: 10 weeks Runs per week: 3, 4 or 5 Training by: time on weekday runs, distance on long runs Longest run: 10 miles (Easy), 11 miles (Intermediate), 12 miles (Difficult) Workouts: Endurance, strides, half marathon pace intervals, hill, progression and long runs Videos: a video briefing every week Pairs well with our 10-week Half Marathon Strength program.
Marathon: Distance-Based, Novice
An 18-week marathon plan built on easy running, strides and marathon-pace runs. A steady path to your first marathon. Length: 18 weeks Runs per week: 3 or 4 Training by: distance (every run is in miles) Longest run: 20 miles Workouts: Easy runs, strides, marathon pace runs and long runs Author: John Ferry
Half Marathon: Hilly Course, All Levels
Racing a hilly half marathon? This 12-week plan builds hill strength with hill sessions throughout, alongside strides, tempos and intervals. Length: 12 weeks Runs per week: 3, 4 or 5 Levels: Easy, Intermediate and Difficult in one plan; switch anytime in your settings Training by: time on weekday runs, distance on long runs Longest run: 11 miles Workouts: Endurance, strides, hill, half marathon pace, tempo, interval and long runs The levels differ in how much you run each week. Pairs well with our 12-week Half Marathon Strength program by Team Wilpers Coach Ava Fagin.
Marathon: Time-Based, All Levels
Train by the clock, not the mile: an 18-week marathon plan where every run is set by time, with long runs building from about an hour to 3 hours. Length: 18 weeks Runs per week: 3, 4 or 5 Levels: Easy, Intermediate and Difficult in one plan; switch anytime in your settings Training by: time (no mileage targets) Weekday runs: 30 to 60 minutes Longest run: 3 hours Workouts: Endurance, marathon pace, hill repeats, intervals, tempo and long runs The levels differ in how much you run each week.
Half Marathon Strength
A 12-week strength program designed by Coach Ava Fagin to go alongside your half marathon training. Three sessions a week build the strength, stability and resilience that keep you running well all the way to race day. Every session starts with a dynamic warm-up. Do it at home with light, medium and heavy dumbbells, or in a gym.
Beginner 5K
A 12-week plan that takes you from run/walk intervals to race day. A great fit for your first 5K, or for getting back into running. Length: 12 weeks Runs per week: 3, 4 or 5 Training by: time, with distance-based track workouts later on Starts with: short jog/walk intervals, building to continuous running Longest run: 60 minutes Workouts: Run/walk intervals, easy runs, strides, tempo, fartlek, hill repeats and track intervals, with cross training in the early weeks Practice 5K: week 6
Advanced 5K
This is a 5k training plan designed for those who would consider themselves to be advanced, with multiple years of experience in training and racing at a competitive level.
Peloton Peak Performance Challenge
An athlete favorite!! Now available anytime for all-access teammates. *Team Wilpers does not control Peloton class availability. Please reach out to support@teamwilpers.com if a class is missing. Join Team Wilpers for the first-of-its-kind Peloton training block designed to build high-end fitness and improve climbing strength and speed. We begin and end with a benchmark hill climb, designed to help you measure your fitness and track your progress. The first half of the challenge focuses on improving your VO2 MAX while the second half designed to improve muscular endurance and climbing power. We'll focus on power zone rides but also incorporate other Peloton classes such as tabata, designed to blow the roof off your fitness! Register for Strength for Cyclists 2 specifically designed to complement your weekly cycling training.
Beginner 10k
Author: Jason Lakritz Length: 12 Weeks Run Options: 3, 4 or 5 Day Option Longest Workout: 60 Minutes Workouts Included: Run/Walk, Endurance, Strides
Intermediate 5k
Length: 14 Weeks Run Options: 3, 4, 5, and 6 Run Options Longest Workout: 85 Minutes
Couch to 10k
Author: Jason Lakritz Length: 12 Weeks Run Options: 3 or 4 Run Options Longest Workout: 60 Minutes Workouts Included: Run/Walk, Endurance, Strides
Half Marathon Strength
A 10-week strength program designed by Coach Ava Fagin to go alongside your half marathon training. Three sessions a week build the strength, stability and resilience that keep you running well all the way to race day. The program builds in three phases: Weeks 1–3: strength endurance, base strength, and mobility and stability Weeks 4–6: single-leg strength, heavier base strength, and hip and core control Weeks 7–10: stability strength, power and runner's core, easing off for race weekend Every session starts with a dynamic warm-up. Do it at home with light, medium and heavy dumbbells, or in a gym.
Half Marathon: Distance-Based, Intermediate
A 12-week, mileage-based half marathon plan that adds hills, intervals, tempo and progression runs to your easy miles. Length: 12 weeks Runs per week: 3 or 4 Training by: distance (every run is in miles) Longest run: 11 miles Workouts: Easy, hill, interval, progression, tempo and long runs Author: John Ferry Pairs well with our 12-week Half Marathon Strength program by Team Wilpers Coach Ava Fagin.
Half Marathon: Distance-Based, Novice
A 12-week half marathon plan built on easy running and a weekly long run. A great fit for your first half marathon. Length: 12 weeks Runs per week: 3 or 4 Training by: distance (every run is in miles) Longest run: 10 miles Workouts: Easy and long runs Author: John Ferry Pairs well with our 12-week Half Marathon Strength program by Team Wilpers Coach Ava Fagin.
Half Marathon: Distance-Based, Advanced
A 12-week, mileage-based half marathon plan for experienced runners, with up to 5 runs a week and long runs up to 13 miles. Length: 12 weeks Runs per week: 3, 4 or 5 Training by: distance (every run is in miles) Longest run: 13 miles Workouts: Easy, hill, interval, progression, tempo and long runs Author: John Ferry Pairs well with our 12-week Half Marathon Strength program by Team Wilpers Coach Ava Fagin.
Road to 50 Miles
This is a 12-week program to get you prepared to take on a 50 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event. The program is based on 3 key rides per week: two weekday interval based workouts and a weekend long ride that builds from a 15 mile ride up to our goal ride or longer. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add easy rides focused on supporting the work you are doing on the key rides. All workouts are based on Power Zones so an updated FTP is needed prior to starting the program.
Marathon: Distance-Based, Intermediate
An 18-week, mileage-based marathon plan that mixes hills, intervals, tempo and progression runs into your training. Length: 18 weeks Runs per week: 3, 4 or 5 Training by: distance (every run is in miles) Longest run: 20 miles Workouts: Easy, hill, interval, progression, tempo and long runs Author: John Ferry
Marathon: Distance-Based, Advanced
An 18-week, mileage-based marathon plan for experienced runners: up to 6 runs a week and long runs up to 22 miles. Length: 18 weeks Runs per week: 3, 4, 5 or 6 Training by: distance (every run is in miles) Longest run: 22 miles Workouts: Easy, hill, interval, progression, tempo and long runs Author: John Ferry
Marathon Strength
This plan, created by Coach Ryan Hopkins, includes 3 days per week of programming designed to complement your run training. It can be completed at home with light, medium and heavy dumbbells, bands and bodyweight exercises. Occasionally you may see additional equipment used, just do your best. This is a full body program, with a special focus on lower body strength and stability needed to perform your best. Let's do this!
Road to 100 Miles - 16 Weeks
This is a 16-week program to get you ready for a 100 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event. The program is built on 3 key rides per week: two weekday interval workouts and a weekend long ride that builds toward your goal distance. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add easy rides that support the work you're doing on them. This is the gradual build. The long ride climbs more slowly, with regular easier weeks to let your body absorb the work. It's a good fit if long rides are new to you or you'd like extra time to prepare. If you're short on time, choose Road to 100 Miles - 12 Weeks. All workouts are based on Power Zones, so you'll need an up-to-date FTP before you start.
Road to 100 Miles - 12 Weeks
This is a 12-week program to get you ready for a 100 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event. The program is built on 3 key rides per week: two weekday interval workouts and a weekend long ride that builds toward your goal distance. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add easy rides that support the work you're doing on them. This is the faster build. It's a good fit if you're already riding regularly and comfortable with longer rides. If you'd like more time to build up, choose Road to 100 Miles - 16 Weeks. All workouts are based on Power Zones, so you'll need an up-to-date FTP before you start.
Road to 75 Miles - 16 Weeks
This is a 16-week program to get you ready for a 75 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event. The program is built on 3 key rides per week: two weekday interval workouts and a weekend long ride that builds toward your goal distance. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add easy rides that support the work you're doing on them. This is the gradual build. The long ride climbs more slowly, with regular easier weeks to let your body absorb the work. It's a good fit if long rides are new to you or you'd like extra time to prepare. If you're short on time, choose Road to 75 Miles - 12 Weeks. All workouts are based on Power Zones, so you'll need an up-to-date FTP before you start.
Road to 75 Miles - 12 Weeks
This is a 12-week program to get you ready for a 75 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event. The program is built on 3 key rides per week: two weekday interval workouts and a weekend long ride that builds toward your goal distance. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add easy rides that support the work you're doing on them. This is the faster build. It's a good fit if you're already riding regularly and comfortable with longer rides. If you'd like more time to build up, choose Road to 75 Miles - 16 Weeks. All workouts are based on Power Zones, so you'll need an up-to-date FTP before you start.
Peloton Climb + Strength
Peloton cycling challenge with 3, 4 or 5 training days per week, plus 3 curated Peloton strength classes weekly. Climbing Accelerator: Build Strength. Raise Your Ceiling. Own the Hills. This 8-week Peloton training program is purpose-built to transform the way you climb. Designed by an experienced coach, we'll systematically develop your strength, stamina, and the mental resilience required to ride stronger on sustained gradients and punchy rollers alike. You’ll follow a progressive structure that blends targeted power intervals, sustained threshold work, low-cadence strength efforts, and aerobic endurance rides. Each week builds deliberately on the last, layering muscular strength with aerobic durability so you can maintain power when the road tilts upward. Enjoy the Team Wilpers community on Strava , Facebook and our new Peloton Team!
4-Week Run Bridge: Hills & Tempo
Don't want to lose your progress from your last challenge or program? This 4-week program is a great bridge between programs that will maintain your current fitness, with hill repeats, light tempo and progression runs. Choose Easy, Intermediate or Difficult when you join, and change it anytime in your settings to make the program a little easier or more advanced.
Running Strength Training 1
Running Strength Training 1 will establish a base of mobility, body control and strength. With this program you will increase the working capacity of all tissues that will support improved running performance. And lastly, you will gain lean muscle mass in you running muscles.
Post Marathon Return to Running Plan
Make sure to take one to two weeks completely off after your marathon. At the conclusion of that rest period use this four week program to return to running. *You will need to use your test results from a previous program. No testing this week.
Two Week Bridge Program
This two week program is designed to bridge the gap between run challenges. This program will focus on aerobic running, strides, and light hill work. Choose Easy, Intermediate or Difficult when you join, and change it anytime in your settings to make the program a little easier or more advanced.
Peloton: Maintain & Recharge + Strength
An athlete favorite! Now available anytime for all-access teammates. This Peloton Challenge focuses on maintenance while adding just enough intensity to keep us sharp. *Team Wilpers does not control Peloton class availability. Please reach out to support@teamwilpers.com if a class is missing. Register for 4 or 5 days to add some low-impact cardio, mobility work and core strength training to help us move better on and off the bike. Your body needs this, and your mind needs this, too :)
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