This plan is designed to build fitness as an introduction to distance running.
Athletes should use this plan if they already have a base level of run fitness and can complete 20+ minutes of run/walk intervals.
The plan requires athletes to run in intensity zones based on perceived rate of exertion.
Easy - a conversational running pace, athletes should not be out of breath when conversing whilst running.
Moderate - a small step up in pace from the easy zone. If running with a training partner you should be able to speak but sentences will be broken by taking a breath regularly.
Moderate - Hard - speaking becomes difficult at this pace, you can manage one word answers or very short sentences.
Hard - this pace is quite hard to sustain, you can potentially manage to hold that pace for a few minutes but no more.
Training Load By Week
Average Weekly Training Hours: 02:05