12 weeks start to run

Author

Frank Senders

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 1 Strength, 1 X-Train

Longest Workout

0:47 hrs

Plan Specs

running 5km beginner weightloss hr based 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.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:08
Training Load By Week
Average Weekly Training Hours: 02:08
Average Weekly Breakdown

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

Back to Plan Details

Sample Day 1

0:16:00
8.8TSS
Week 1 - Day 1

4 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 2

0:30:00
Core Stability Circuit

3 sets van:
10 sit ups (recht)
4 push ups
20"plank
Telkens 30" rust.

Sample Day 4

0:20:00
11TSS
Week 1 - Day 2

5 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 5

0:07:59
8 minutes-stretch

http://www.youtube.com/watch?v=79sXwpZUeBw

Sample Day 6

0:24:00
13.2TSS
Week 1 - Day 3

6 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 8

0:24:00
13.2TSS
Week 2 - Day 1

6 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 9

0:30:00
Core Stability Circuit

3 sets van:
10 sit ups (recht)
4 push ups
20"plank
Telkens 30" rust.

12 weeks start to run

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