Periodized Run Build w/strength, video and nutrition advice to get back in shape

Author

Austin Mitchell

All plans by this Coach

Length

17 Weeks

Typical Week

1 Day Off, 2 XC-Ski, 6 Run, 3 Strength, 3 Rowing

Longest Workout

6.96 miles

Plan Specs

running half marathon beginner intermediate masters weightloss time goal multi day power based hr based pace based tss based strength 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.

Designed by a coach who has years of hand on experience working with all different abilities. He has compiled a condensed program for beginner and intermediate runners who want to "bridge the gap" and tone up. The runner should be capable of 30 miles per week. He has designed this to show people its not about training harder, but smarter. It has a periodized track, strength, aerobic exercises that progressively get harder over the 17 week period. Its complete with detailed descriptions of running, foam rolling, strength(also periodized), and nutrition tips. Your body composition will change, so taking "before" pictures will be important. This is a proven plan used for many years by Every well rounded training plan which include Strength, Cardio, Nutrition, Flexibility, Recovery and Supplementation advice. This plan includes it all! Coach Austin is also available for for questions at FastesTTransition@gmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:25
Training Load By Week
Average Weekly Training Hours: 05:25
Average Weekly Breakdown

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

0:24:00
Mental Preperation

Three most important things to remember

1. Trust the plan

Studies have shown athletes who believe in a plan have far better results than athletes who undermine a plan, even if they do exactly the same work...

2. Dont make excuses

Life is crazy, that will never change.

3. No "make up" workouts.

If you you miss a run session... just skip it. (refer to rule # 2) Decide before starting the program that you either get it done on time or you don't. Everything fits together perfectly. Id rather you rest and accomplish a higher quality workout the following day.

Lastly, if you see any minor typos... refer to #1

Sample Day 2

0:20:00
20.2TSS
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(start some dynamic movements that aren't to strenuous) If you've never done dynamic exercises, do so light active stretching

Avoid static stretch before exercise


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 30-31 times in a twenty second period(that will increase over time)

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

watch this so it makes more sense why we meed to do this.

Video: https://youtu.be/Z-_vWkz9HIY


Supplies: water bottle

INTENSITY: If your goes into Z4, walk until HR returns to Z2 before starting next cadence segment

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

Sample Day 2

0:30:00
Track Strength Glute/core/hip

3x30 Glutes bridge variations

3x13 steps band walk 

Hip combo 60 seconds per side

60 seconds plank

https://youtu.be/MAOfmnlPiAg

Sample Day 2

0:15:00
Flexibility (Foam roll PDF)

IF YOU ARE PREVIEWING THIS PLAN IN THE PREVIEW WEBPAGE PLEASE BE AWARE THAT THERE ARE EXERCISES THAT ARE BLOCKED FROM VIEW(They will automatically unblock after purchase)
See Attachment "paper clip" image in top right of window.

The attached PDF will demonstrate how to correctly foam roll different parts of your body.

suggestion: PRINT IT OUT

Sample Day 3

0:45:00
HR Z3 Target

Treadmill:

Set on 2% incline, start out at 3mph

5 minutes in go to 4% incline. Monitor HR. Target HR Zone 3.5

Listen to some good audio files. Id suggest the book... Talent code.

Stay there for 40 minutes, adjust speed to get around 135 bpm

last five minutes slow walking

increase incline if needed

Sample Day 3

0:10:00
More on Resistance bands, Video

I talk about the different uses of resistance bands.

Resistance bands, resistance grows exponentially as the bands stretch.... unlike standard weights
https://youtu.be/U2Wu6b5k0ZI

Sample Day 4

0:25:00
25.4TSS
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(start some dynamic movements that aren't to strenuous)

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 30-31 times in a twenty second period(that will increase over time)

In order to be successful long term, you will need to increase cadence... that can be done by raising awareness and experimentation. 

Overthinking it won't help... getting fit is about having an idea and executing and figuring it out as you go.

watch this so it makes more sense why we meed to do this.

Video: https://youtu.be/Z-_vWkz9HIY (if you didn't already see it)

Supplies: water bottle

INTENSITY: If your goes into Z4, walk until HR returns to Z2 before starting next cadence segment

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

Periodized Run Build w/strength, video and nutrition advice to get back in shape

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