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Run, Bike, & Core Strength Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach
5 (4)

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

(Updated May 10, 2021)

This plan is great for intermediate level duathletes or anyone who just once to work at increasing both their cycling and run fitness. This 4-week block is a one to use during the build phase of your overall training.

Each week the intensity increases for the run, bike and strength workouts so the athlete can build upon their fitness. Even though there is a large variety of structured training sessions in this plan, I am to keep them simple enough to follow and understand. Each session has a goal.

The core strength workouts have links to my videos where I guide the athlete through a routine, from start to finish, instructing proper lifting form.

This plan is suitable for intermediate levels due to number of interval workouts at high intensity output. Beginners should check out my Run, Bike & Core Strength SIMPLE Plan that provides next level training without overloading the athlete with too much training stress.

Feel free to send me any questions or feedback you have about this plan: tammy@gofitlife.ca

Happy training!

Coach Tammy Lee

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:48:00 01:22:00
Run x2
01:42:00 01:00:00
Strength x2
00:49:00 00:35:00
Day Off x1
—— ——
Walk x1
00:20:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
02:48:00 01:22:00
Run
01:42:00 01:00:00
Strength
00:49:00 00:35:00
Day Off
—— ——
Walk
00:20:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tammy Slauenwhite | Endurance Coach & Educator

GO FIT LIFE

Structured training plans for triathlon, duathlon, running, and cycling. Also providing plans for strength training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Ask about my membership program with additional features and benefits. Contact me if you have questions, especially if you are unsatisfied with any one of my plans so I can have the opportunity to make it right. The joy is in the journey. ~ Coach Tammy Lee ✌️


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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