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

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

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
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!

Tammy Slauenwhite
|
GO FIT LIFE!

As a coach with 20 years experience, there's no better feeling than helping someone achieve a goal. 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 strength training 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!