Run, Bike, & Strength Basic Training Plan | 4 Weeks
Author
Tammy Slauenwhite
All plans by this CoachLength
4 Weeks
Typical Week
2 Bike, 2 Strength, 1 Day Off, 2 Run
Longest Workout
1:00 hrs
Plan Specs
fitness beginner intermediate weightloss hr based strength base period
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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.
This training plan is perfect for anyone who wants a basic plan for running, biking, and strength training. The strength workouts include a link to my strength training videos, so you are guided on how to lift. This plan is also great for weight loss. It's simple to manage too as the workouts range from 20 minutes to 1 hour max.
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 core workout is an asset to any athletes program. Click the link to get started and I'll guide you through an effective and efficient 20-min core workout:
https://youtu.be/QpFHQAH9ST4
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
Click to get started: https://youtu.be/m1jO4F4QVx0
This strength training workout is great for runners, but it's tough, so if you're using it for the first time, go very light with the weights, or even use none. It helps to develop strength, coordination, balance, and core strength. It consist of complex and compound movements.
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
Run Speed Intervals. 15 minute warm up. 1 minute hard followed by 2 minutes easy. Repeat x 3. Cool down for 15 minutes of easy running. Stretch & foam roll post-workout. Practice deep belly breathing and relaxing the muscles to release tension. Hydrate!
Sample Day 8
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!