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

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

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.

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!

Tammy Slauenwhite
|
GO FIT LIFE!

There's nothing better than helping someone achieve a dream. I started coaching athletes over a decade ago, and have worked with hundreds of individuals from beginner levels starting a new chapter in their life to age-group competitive athletes looking to break a personal record. I'm new to TrainingPeaks and so my available plans are limited, but if you have a goal in mind and want a plan from me that is not listed in my online store, contact me and I'd be delighted to write you one.