As appears on Garmin Connect this training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device so your device acts as your coach for each session, guiding you through every step.
The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoid cramming too many hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.
This plan assumes the athlete is starting from a low to medium aerobic base of fitness.
The zones used work off maximum hear rate(MHR):

Zone 1: 65-72% of MHR
Zone 2: 73-80% of MHR
Zone 3: 81-83% of MHR
Zone 4: 84-89% of MHR
Zone 5: 90-100% of MHR

If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.
Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in 12 weeks.

Good luck and enjoy the journey.

Email nicktpscoach@gmail.com for any questions or changes you would like to make to work around your schedule