Getting started with running - an entry level training plan
Getting started with running - an entry level training plan
Length
12 Weeks
Plan Description
About this training plan
This training plan is created by Kasper Hartl Hansen, a certified personal trainer with specialty in endurance sports. The purpose of this training plan, is to offer a 12 week entry level plan for the person who wish to get started with running. The objective, with the training plan, is to establish sound workout routines while stimulation of the different energy systems and training methods are being learned. This is achieved by four varying weekly workouts.
The workouts in this training plan are scheduled and focused with the objective to increase aerobic conditioning, strength and endurance, by implementation of regular workouts, that ensure lasting fitness gains through:
1. Short steady pace workouts for adaptation to strain and development of aerobisk conditioning.
2. Short and fast interval sessions, for optimal post-exercise fat oxidation/fat burn.
Worth noting:
- It is recommended to use of a running watch, with pace function, for optimal benefit of this training plan.
- Intensity is measured by Rate of Perceived Exertion (1-10).
- Workouts are measured in time.
- Four weekly workouts.
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training plan.
- E-mail support with the responsible coach if you have questions to the plan: kh@optimumcoaching.dk
Made-to-fit
For a customisation of the plan to accommodate your specific needs, we offer our Made-to-Fit service. This includes a consultation and subsequent adjustment of the training plan. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan. Book your Made-to-Fit solution on: https://buy.stripe.com/7sI5mn9tB9Vsdvq5kr
More from Optimum Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website www.optimumcoaching.dk/en
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
01:59:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:59:00 | 00:40:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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