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Running for Weight Loss & Fitness

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Plan Specs

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

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Plan Description

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until May 31, 2020. Use promo code: breakout50

Hey you, thanks for checking out my HIIT Running for Weight Loss & Fitness. Below is a detailed description to help you decide if this is the right plan for you. After reading it, if you still have questions about the plan, feel free to fire me off an email: tammy@gofitlife.ca

PLAN DESCRIPTION:

HIIT stands for high intensity interval training. Every Tuesday, Thursday and Sunday you have a different HIIT run workout to complete. This allows you to tap into various energy systems and keeps the training interesting.

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.

In addition to the running interval workouts, there are three other runs and three core training session guided by my videos. 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:11 hrs 1:00 hrs
1:24 hrs 0:35 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:11 hrs 1:00 hrs
1:24 hrs 0:35 hrs
—— ——

Training Load By Week


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

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:20:00
13.3TSS
Run Easy Zone 2 | 20 Min

Kick off the plan with an easy 20 minute steady run in zone 2 - endurance zone. Stretch after.

If you have been running for awhile, feel free to extend this running time for an extra 10 - 20 minutes, depending on how long you normally run.

So if you have a bigger base, it's okay to go longer. If you haven't been running for a few months or not frequently, stick to the time stated.

Sample Day 2

0:23:00
16.5TSS
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 2

0:35:00
23.3TSS
Dynamic Core Strength | Video

Click to get started:
https://youtu.be/8PSfV-p-Syo


This dynamic training workout is tough, so if you're using it for the first time, go very light with the weights, or do not use any weight at all. This routine will help you to develop core strength, coordination, agility, power, muscular endurance, balance, and more. It consist of complex and compound movements to challenge the body and the brain. Excellent core workout for athletes.

Sample Day 3

0:20:00
13.3TSS
Active Recovery Run | 20 Min

This is an active recovery run to be done in zone 1 only. Relax your shoulders, allow your arms to swing naturally by your side, and practice diaphragmatic breathing (deep belly breathing). Enjoy!

Sample Day 4

0:27:00
21.2TSS
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 4

0:30:00
20TSS
Standing Core | Video

This standing core workout is available on my Tammy Lee TV YouTube channel. Click the link to get started:

https://youtu.be/aNBtBGQqjTQ

Sample Day 6

0:30:00
20TSS
Endurance Run

Run this entire session in zone 2. You can add a few pick ups or short efforts in the middle of the run if you are feeling good, but keep it short and only a few. The majority of this run should be in the endurance heart rate zone 2.

If you are a seasoned runner and have been running steadily at longer times before using this plan, feel free to extend this time.

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