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Running maintenance plan


Tim Pigott

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8 Weeks

Plan Specs

running 10km beginner intermediate hr based pace based

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Plan Description

This is an 8 week running plan with an emphasis on drills and skills. This plan is suitable for those of us in semi-lockdown during the Covid-19 crisis where we are looking to maintain some running fitness but keeping the volume and intensity low. There are no hard interval sessions which risk stressing the immune system, but use strides to keep some speed skill in your legs. 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 risk stressing your immune system. 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.

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.




Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:08 hrs 1:40 hrs
Workouts Per Week Weekly Average Longest Workout
4:08 hrs 1:40 hrs

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Sample Day 1

Drills warm up - beginner

A-walk 15m x2
Heel pick ups 15m x2
Side stepping 15 each side x1
A skips 20m x2
Straight leg skips 20m x2

Sample Day 2

Easy + strides

Flat run with short strides. Low intensity but keeping some speed in the legs.

Sample Day 3

Zone 1-2, check cadence HR

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher / 170steps a minute or higher. Research has shown that increasing your natural cadence by 8-10% can reduce the risk of injury, or help rehabilitate following injury. Therefore, calculate you new cadence and try using a metronome (download one to your phone) and run to a faster beep,

Sample Day 4

Mid week easy aerobic run

Sample Day 5

Downhill Strides x5

Strides. Warm up. Then 5x20 seconds fast on soft, gentle downhill. Fast but not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 6

5k benchmark

5k benchmark. Record your time/pace/HR for the 5k

Sample Day 7

Long run + strides

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