4 week Running (building aerobic capacity)

Browse Training Plan Store

Back to Plan Details

4 week Running (building aerobic capacity)

Author

Aaron Buchan

All plans by this Coach

Length

4 Weeks

Typical Week

4 Run, 2 Custom

Longest Workout

3.11 miles

Plan Specs

running half marathon beginner intermediate advanced tss based base period

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 4 week plan is all about building aerobic capacity as a base line before starting and 12 or 16 week program leading into an event...

the main focus is to be able to learn to control HR, for a lead up into 10k, half or full event.

I use this as a base line for those who have completed my run coaching clinic...

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:49

Aaron Buchan

Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.

Sample Day 1

3.11mi
5km TT

warm up run approx 1km or 5mins

add dynamic stretches and activations
4x 100 m run throughs.

REST SET WATCH
RUN 5KMS AT YOUR RACE PACE THIS IS A TEST REMEMBER.

cool down 1kms or 5mins easy

stretch to recover...

Sample Day 3

0:48:00
41.9TSS
long run zone 1 w1

12 x 3 min zone 1 pace, 1 min walk B/W

Sample Day 5

1:00:00
53.8TSS
long run zone 1 w2

12 x 4 min zone 1 pace

Sample Day 7

1:12:00
65.8TSS
long run zone 1 w3

12 x 5 min zone 1 pace 1min walk B/W

Sample Day 7

0:05:00
Weekly feed back form

What were the challenges you met this week?


Are you completing your TP data? on a scale of 1-10
what could you do better?


Is your nutrition on track?
scale 1-10
what could you do better?


Are you drinking 2-3 litres of quality water each day?
scale 1-10
how could you drink more?


Are you getting to bed by 10pm?
scale 1-10
what could you do better?


Are you doing your corrective exercises?
scale 1-10
what could you do better?


Are you happy with your coach?
scale 1-10
What could be better in your programs?

what are your preferred weekly training hours/days next week?

Sample Day 8

1:17:00
72.4TSS
14x 5 mins with 30 sec reco

14 x 5 min zone 1 pace

Sample Day 10

1:12:00
68TSS
8x 8mins efforts

8 x 8 min zone 1 pace

$27.00 - Buy Now