Run, Bike, & Core Strength Progressive Training Plan | 4 Weeks

Average Weekly Training Hours 04:00
Training Load By Week
Average Weekly Training Hours 04:00
Training Load By Week

This training plan is perfect for anyone who want to increase their run and bike fitness but also include strength training into their plan. The strength workouts have links to my videos where I guide the athlete through a routine, from start to finish, instructing proper lifting form. Each week the intensity increases for the run, bike and strength workouts so the athlete can build upon their fitness. This plan is also great to help with weight loss.

Sample Day 1
1:00:00
40.8TSS
Progressive Run 60 Min

Progressive Run Workout. Warm up 20 minutes. The main set is a 20 minute build towards a faster pace. After build is done, run a 10 minute cool down followed with a 10 minute walk. Practice deep belly breathing during the walk to ignite recovery.

Sample Day 3
1:00:00
40TSS
Cycling | 60 Min

1 hour ride at whatever pace you feel like riding. Do this alone, with a friend, or with the family. Enjoy!

Sample Day 8
1:00:00
40.8TSS
Progressive Run 60 Min

Progressive Run Workout. Warm up 20 minutes. The main set is a 20 minute build towards a faster pace. After build is done, run a 10 minute cool down followed with a 10 minute walk. Practice deep belly breathing during the walk to ignite recovery.

Sample Day 10
1:00:00
40TSS
Cycling | 60 Min

1 hour ride at whatever pace you feel like riding. Do this alone, with a friend, or with the family. Enjoy!

Sample Day 15
1:00:00
40.8TSS
Progressive Run 60 Min

Progressive Run Workout. Warm up 20 minutes. The main set is a 20 minute build towards a faster pace. After build is done, run a 10 minute cool down followed with a 10 minute walk. Practice deep belly breathing during the walk to ignite recovery.

Sample Day 17
1:00:00
40TSS
Cycling | 60 Min

1 hour ride at whatever pace you feel like riding. Do this alone, with a friend, or with the family. Enjoy!

Sample Day 22
1:00:00
40.8TSS
Progressive Run 60 Min

Progressive Run Workout. Warm up 20 minutes. The main set is a 20 minute build towards a faster pace. After build is done, run a 10 minute cool down followed with a 10 minute walk. Practice deep belly breathing during the walk to ignite recovery.

Tammy Slauenwhite
|
GO FIT LIFE!

As a coach, there's no better feeling than helping someone achieve a goal. I have been coaching athletes for over a decade, and LOVE it! I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include workout videos from my YouTube channel. I'm on a mission to grow my TP library so be sure to check back on a regular basis. Happy training!