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12 weeks start to run

Author

Frank Senders

All plans by this Coach

Length

12 Weeks

Plan Specs

running 5km beginner weightloss hr based base period

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Plan Description

From zero to 30 minutes running in 12 weeks
Regardless of your fitness level, you can easily start from zero to running 30 minutes continuously in 12 weeks. This running program does exactly that and is an example of a 12-week run/walk strategy, aimed at beginners in good health. You can do it. All it requires on your part is the commitment to go out and run 3, preferably 4 times per week.
There is also a Treadmill version available for this start to run plan https://www.trainingpeaks.com/training-plans/running/5km/tp-222924/12-weeks-start-to-run-treadmill



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:43 hrs 0:57 hrs
0:33 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:43 hrs 0:57 hrs
0:33 hrs 0:30 hrs

Training Load By Week


Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

Sample Day 1

0:22:00
10.3TSS
Week 1 - Day 1

Warm up (see details underneath)Alternate 2min walk and 2min jog
Cool Down

Sample Day 2

0:30:00
Core Stability Circuit

3 sets:
20 crunches
5 push ups
20" plank
Set rest 30 sec.

Sample Day 4

0:25:00
12.2TSS
Week 1 - Day 2

Warm up (see details underneath)5 times 2' jog - Low heart rate with 2' walk (Brisk walk).
Cool Down

Sample Day 5

0:09:00
Yoga for Runners / 9 Minute Post Run Stretch

https://www.youtube.com/watch?v=mgu6poYC-lk

Sample Day 6

0:30:00
14.7TSS
Week 1 - Day 3

Warm up (see details underneath)
6 times 2' jog - Low heart rate with 2' walk (Brisk walk)
Cool Down

Sample Day 8

0:30:00
14.7TSS
Week 2 - Day 1

Warm up 6 to 8min (see instructions week 1/day 1)
Main Set: 6 times 2' jog - Low heart rate with 2' walk (Brisk walk).
Cool Down

Sample Day 9

0:30:00
Core Stability Circuit

3 sets:
20 crunches
5 push ups
20" plank
Set rest 30 sec.

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