Intro to Running(HR, RPE, Duration based)

Author

Austin Mitchell

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run

Longest Workout

1:15 hrs

Plan Specs

running 5km beginner intermediate masters time goal multi day hr based pace based strength base period

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:11

Austin Mitchell

FastesTTransition

With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.

Back to Plan Details

Sample Day 1

0:20:00
Foot work/cadence focused

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

warm up: first five minutes walking(skip warm-up if already warm from previous workout)

cool down: gradually decrease pace to a walk the last ten minutes

Main set: when ready, time how many times your left foot hits the ground in a 20 second period. the goal is going to be 27-28 times in a twenty second period

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 3

0:20:00
Cadence Build Phase 1

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

warm up: first five minutes walking(skip if already warm from previous workout)

Main set: when ready, time how many times you left foot hits the ground in a 20 second period. the goal is going to be 27-30 times in a twenty second period

cool down: gradually decrease pace to a walk the last ten minutes

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 5

0:30:00
Aerobic Conditioning

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

option A: increase difficulty levelby running within 5 minutes after finishing bike workout

warm up: first five minutes walking(skip warm up if already warm from previous workout)

cool down: gradually decrease pace to a walk the last ten minutes

Supplies: water bottle,
optional: document HR BPM's every 5 minutes using note pad or cell phone

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

IMPORTANT: you may be doing a "brisk" walking pace to stay in the correct zone. It defeats the purpose of the workout if you go anaerobic(too hard)

Sample Day 6

0:15:00
Alactic Sprints week 1

Location: outdoors. try to find a park with about 50 yard of grass. Survey ground for any debris.

OPTION: Run down a block on city street with shoes on.

SEE ATTACHMENT: Choose three dynamic warm-up's and do each on for one minute each.

WARM UP:5 minutes light jogging in place of around park.

Take off shoes, you will be running each 50 yards without shoes on

MAIN SET: Barefoot, you run the 50 yards quickly. After you complete the the 50 yards, walk half way to where you started and start skipping as a child would skip the remaining half of distance,

repeat process 3-5 times


COOL DOWN:walking 5 minutes

Sample Day 8

0:20:00
Foot work/cadence focused

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

warm up: first five minutes walking(skip warm-up if already warm from previous workout)

cool down: gradually decrease pace to a walk the last ten minutes

Main set: when ready, time how many times your left foot hits the ground in a 20 second period. the goal is going to be 28-29 times in a twenty second period

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 10

0:35:00
Cadence Build Phase 2

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

warm up: first five minutes walking(skip if already warm from previous workout)

Main set: when ready, time how many times your left foot hits the ground in a 20 second period. the goal is going to be 28-29 times in a twenty second period

cool down: gradually decrease pace to a walk the last ten minutes

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 12

0:30:00
AE

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

option A: increase difficulty levelby running within 5 minutes after finishing bike workout

warm up: first five minutes walking(skip warm up if already warm from previous workout)

cool down: gradually decrease pace to a walk the last ten minutes

Supplies: water bottle,
optional: document HR BPM's every 5 minutes using note pad or cell phone

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

IMPORTANT: you may be doing a "brisk" walking pace to stay in the correct zone. It defeats the purpose of the workout if you go anaerobic(too hard)

Intro to Running(HR, RPE, Duration based)

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