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

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

Author

Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Typical Week

2 Run, 2 Bike, 2 Strength, 1 Day Off

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate weightloss hr based tss based strength

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:59
Training Load By Week
Average Weekly Training Hours: 03:59
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:29:00
20TSS
Bike | 2 x 2 Minute Build

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

0:13:00
8.7TSS
Static Core Workout | Video

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

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 5

0:13:00
8.7TSS
Static Core Workout | Video

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

1:00:00
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 7

0:28:00
21TSS
Progressive Run | 2 x 4 Min Build

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

0:42:00
30.8TSS
Bike | 4 x 3 Minute Builds

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!

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