Run, Bike, & Core Strength Progressive Training Plan | 4 Weeks
Author
Tammy Slauenwhite
All plans by this CoachLength
4 Weeks
Typical Week
2 Bike, 1 Other, 2 Strength, 1 Day Off, 2 Run
Longest Workout
1:00 hrs
Plan Specs
fitness beginner intermediate weightloss hr based tss based strength
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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This training plan is perfect for anyone who aims to increase their run and bike fitness but also includes 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. Feel free to send me any questions or feedback you have about this plan: tammy@gofitlife.ca
Stats
Sample Day 1
Warm up and then complete the 2 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!
Sample Day 2
This short core workout is great for any athlete looking to develop a stronger core. Follow me along in my workout by clicking the link.
https://www.youtube.com/watch?v=--vlRLraRiQ
Sample Day 4
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 5
This short core workout is great for any athlete looking to develop a stronger core. Follow me along in my workout by clicking the link.
https://www.youtube.com/watch?v=--vlRLraRiQ
Sample Day 6
1 hour ride at whatever pace you feel like riding. Do this alone, with a friend, or with the family. Enjoy!
Sample Day 7
GOAL: build running stamina
Structure: build
Intensity: low to high
After your warm up, this run requires you to progressively build your effort. Stay in your HR zones so you don't burn yourself out too quick. The main set requires you to put out a progressively hard effort for each build.
This is a great workout to train mental toughness too. Enjoy!
Sample Day 8
This workout gets harder as you move along, helping you to increase strength and endurance. Warm up and then complete the 4 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!