Run, Bike, & Strength Basic Training Plan | 4 Weeks

Author

Tammy Slauenwhite

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:53
Training Load By Week
Average Weekly Training Hours: 03:53
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Everyday Athlete

GO FIT LIFE!

As a nationally certified coach with 20 years of experience, there's no better feeling than helping someone achieve a goal. I have helped hundreds of people, ranging from beginner level starting a new chapter in their life to advanced competitive athletes looking to break a personal record. My plans are easy to follow, always structured, and will push you to the next level. I offer email support with every single plan, so don't be shy to contact me if you have questions. Happy training!

Back to Plan Details

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

0:20:00
13.3TSS
Endurance Core | Video

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

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

0:25:00
16.7TSS
Strength for Runners | Video

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

1:00:00
6.7TSS
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

0:39:00
25.5TSS
Run Intervals | 1 Min x 3

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

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!

Run, Bike, & Strength Basic Training Plan | 4 Weeks

$9.99 - Buy Now