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30min sessions every alternative day for 6 weeks to get your Running Fitness back

Author

Taygan Robson

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

running 10km intermediate weightloss time goal pace based

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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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Plan Description

-This plan is here to help anyone wanting to get there fitness back.

-1-2 hours of volume for each week

-You should have some level of previous fitness and experience running and using a treadmill or your can use a timing device that measures you average pace and heart rate and run outdoors.

-All program are a maximum of 30minutes per session and consists of a program every alternative day. One day on, one day off for 6 weeks to get your run fitness back.

-These programs are compatible with all devices that measures your heart race and average running pace.

-You start with Threshold run ( 20min ) to see your Normalised greased pace or Run Threshold to determine your average pace.

-All training programs are 30min.

-Sessions are structured accordingly to give some variation within your training zones.

-Any advice needed on theses programs please don't hesitate to e mail me on info@coachinc.co.za or to get a more comprehensive plan to push your fitness goals.

-Please visit www.coachinc.co.za for information about my training and testimonials from past and present clients that are currently working with me.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:15 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:15 hrs 0:30 hrs

Taygan Robson

Coach inc

Founder of Coach inc - My focus is any athlete who wants to build and focus on their Bike | Swim | Run | Core and Strength. Specialising in Mountain biking | Trail Running | Xterra.
All programs are Bespoke and customised daily onto Training Peaks.
Core and strength programs are updated weekly and are easy to follow videos.
All data is analysed individually and updated daily.
Specialist in Core Strength for Sports Specific Endurance Training.
Simple and Structured programs for all levels.

Sample Day 1

0:30:00
30min: Threshold run Test...To test your NGP or Threshold average pace

Threshold run test:

Instructions:
1.Warm up very a moderately using your pace for 10 minutes.
2.With NO rest stop timer and clear screen.
3. Push start on your timer|watch and start 20min for your full out pace for 20 minutes that you can hold for that period of time.
4. Stop timer and use only the 20min to find your NGP ( Normalised Graded Pace ) Or Average pace and put this figure into your Running zones under you setting on your Training Peaks account.
5.Look at your average Heart rate for the full 20 minutes and use this under your settings in the zones for your Heart rate threshold.

Sample Day 3

0:30:00
31.1TSS
12min @ 80% of threshold | 1*10min @ 85% of threshold | 1*( 5*5sec surges ) to finish

-Warm up 12min - Zn 1-2, keeping your pace @ 80% of threshold.

-Intervals - 1*10min @ 85% of threshold & 5*5sec sprints | 25sec recover.

-Recover 6min to finish.

Sample Day 5

0:30:00
33.4TSS
10min push in the middle @ 90-95% of threshold

-Warm up 10min - Zn 1-2, keeping your pace @ 75% of threshold.

-Intervals - 1*10min @ 90-95% of threshold.

-Recover 10min to finish.

Sample Day 7

0:30:00
39.3TSS
30min Run @ 75-95% of your threshold

-Run consistently - Zn 2-4, keeping your pace @ 70-90% of threshold.

-This run should be down on feel, if you feeling strong keep threefold pace up, If you are feeling fatigued slow pace down.

Sample Day 9

0:30:00
20.5TSS
1*8|6|4min @ Hill intervals of 75-85% of threshold

-Warm up 3min - Zn 1-2, keeping your pace @ 75% of threshold.

-Intervals - 3*8-6min Hill Repeats @ 75-85% of threshold.

-3min recovery between hill repeats
-Recover 3min to finish.

Sample Day 13

0:30:00
32.3TSS
10min @ 85% of your threshold | Speed intervals: 5min @ 95% of threshold | 2min @ 105% | 1min @ 112% pace

-Warm up 3min - Zn 1-2, keeping your pace @ 75% of threshold.
-Intervals - 1*10min @ 85% of threshold.
-Intervals - 3*5-2min speed Repeats @ 95-115% of threshold.
-2min recovery between speed repeats
-Recover 3min to finish.

Sample Day 15

0:30:00
31.1TSS
12min @ 80% of threshold | 1*10min @ 85% of threshold | 1*( 5*5sec surges ) to finish

-Warm up 12min - Zn 1-2, keeping your pace @ 80% of threshold.

-Intervals - 1*10min @ 85% of threshold & 5*5sec sprints | 25sec recover.

-Recover 6min to finish.

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