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30-Minute Run & Core Beginner Plan | Low Intensity Progressive Build

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This 4-week running and core strength training program will help the beginner build a successful running base using a low-intensity progressive build. This plan is best suited for those who have some running experience but want to take a more gentle approach to build their run fitness.

There are three running workouts each week that start at 15 minutes and build up to 30 minutes by the fourth week. The running workouts are low intensity and walk breaks are definitely allowed, as needed. There are two core strength workouts per week, guided by me using a 30-minute video I uploaded to YouTube. There are two rest days per week in this plan. This plan can also be used for weight loss.

Be sure to read the guide included in this plan before you begin as it includes some important information to help you get started on the right foot.

If you have any questions about this plan, or want to give me feedback, please feel to reach out by email: tammy@gofitlife.ca. Happy running! ~ Coach Tammy

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:07 hrs 0:30 hrs
Strength x2
1:00 hrs 0:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:07 hrs 0:30 hrs
Strength
1:00 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Tammy Slauenwhite - Structured Training Plans for Endurance Athletes

GO FIT LIFE!

Endurance training plans for triathlon, duathlon, running, and cycling. Also providing plans for cross-training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Contact me if you have questions, especially if you are NOT satisfied with a plan that you purchased. I want the opportunity to make you happy.

The joy is in the journey!

Coach Tammy
tammy@gofitlife.ca
Website: gofitlife.ca


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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