30-Minute Run & Core Beginner Plan | Low Intensity Progressive Build
Coach Tammy SlauenwhiteAll plans by this Coach
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: firstname.lastname@example.org. Happy running! ~ Coach Tammy
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:07 hrs||0:30 hrs|
|1:00 hrs||0:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||1:07 hrs||0:30 hrs|
||1:00 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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.Still have questions about this plan?