1-2-3 Run for Weight Loss & Fitness | High Intensity Intervals for Intermediate Levels

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Typical Week

6 Run, 1 Other, 1 Day Off

Longest Workout

1:00 hrs

Plan Specs

running 5km intermediate weightloss hr based tss based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Endurance athletes at the intermediate level can use this plan in the offseason or early part of base building.

This plan is FUN and it will not only help you shed weight but also run your ass into shape. Simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding to practice progressive overload while promoting calorie expenditure. It is complete with a weight loss guide.

There are three intense running interval workouts and three core strength training workouts. There is one rest day each week. As each week progresses, the athlete is always challenged and avoids a plateau.

This plan also includes a downloadable food guide, a video on my 10 Steps to Sustainable Weight Loss, and other tips.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. A consistent daily caloric deficit is needed to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Enjoy the plan and have fun!

If you have questions about this plan, feel free to reach out to me by email: tammy@gofitlife.ca

~ Coach Tammy

Email: tammy@gofitlife.ca
Website: gofitlife.ca
YouTube: https://bit.ly/32X629g

Browse my other training plans on TrainingPeaks: https://bit.ly/2NZq8v3

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:52

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

You have a full-time life to lead but also passionate about living an active lifestyle. You know that to maintain balance, you need a plan that will jive with your life. My plans help the lifestyle endurance athlete crush goals and live life simultaneously! They are easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every single plan. Contact me if you have questions. Happy training! ~ Coach Tammy

Back to Plan Details

Sample Day 1

0:20:00
13.3TSS
Run Easy Pace | 20 Min

Kick off the plan with an easy 20 minute run. Every Monday will be nice and easy for the 4 weeks.

Sample Day 2

0:18:00
13.2TSS
Running Intervals | 1:1 x 4

Warm up with an easy run and then step it up. Repeat the intervals for 4 times. Cool down with relaxing meditative jog for 5 minutes.

Sample Day 3

0:15:00
10TSS
Recovery Run | 15 Min

Run at a comfortable pace. Relax your shoulders, allow your arms to swing naturally by your side, and practice diaphragmatic breathing (deep belly breathing). Enjoy!

Sample Day 4

0:22:00
17.8TSS
Running Intervals | 2:1 x 4

Warm up with an easy run and then step it up. Repeat the intervals for 4 times. Cool down with relaxing meditative jog for 5 minutes.

Sample Day 6

0:35:00
23.3TSS
Run Easy Pace | 35 Min

Run easy.

Sample Day 7

0:38:00
35TSS
Running Intervals | 3:1 x 7

Warm up with an easy run and then step it up. Repeat the intervals for 7 times. Cool down with relaxing meditative jog for 5 minutes.

Sample Day 8

0:20:00
13.3TSS
Run Easy Pace | 20 Min

An easy 20 minute run.

1-2-3 Run for Weight Loss & Fitness | High Intensity Intervals for Intermediate Levels

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