Running maintenance plan
Tim PigottAll plans by this Coach
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Running - skills, drills, mobility & pilates sessions.
This is an 8 week running plan with an emphasis on drills and skills, with additional mobility sessions and pilates routines for you to follow along to. There are no hard interval sessions, this block is about laying base aerobic conditioning and good movement mechanics. The long runs start at 60mins and build to 90-100minutes, but adjust as you require or as able. The mid week runs are generally below 60minutes in duration, again to keep you active but not over stressing you. Feel free to adapt accordingly. There are runs set for 7 days a week for those who want to get out most days (need some headspace), however if you have only been running 2-3-4 times a week then adjust accordingly and pick the sessions which address your weaknesses.
There are x2 5k time trails / bench marks, and x1 10k time trial for you to monitor your 'race pace' and set your training zones accordingly.
Designed by Endurance Coach, University lecturer, and Sports Physiotherapist Tim Pigott BSc MSc, this plan encapsulates his education, experience, success and passion for helping thousands of people achieve their dreams.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:08 hrs||1:40 hrs|
|0:58 hrs||0:10 hrs|
|0:32 hrs||0:35 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:08 hrs||1:40 hrs|
||0:58 hrs||0:10 hrs|
||0:32 hrs||0:35 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor