First 4 weeks of "Run Build" Sample Program

Author

Austin Mitchell

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 6 Run, 4 Strength, 3 Rowing, 1 Walk, 2 XC-Ski

Longest Workout

6.96 miles

Plan Specs

running half marathon beginner intermediate advanced 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.

Perfect plan for a person coming off a break. Volume is low and its a gentle integration into a hard more specific routine in the month after... We've also put in a few strength exercises along with domestication videos. Theres a lot here, but its not overwhelming.

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
DAY OFF

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 2

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(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)

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

Video: https://youtu.be/rYjimh70LGs

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

0:20:00
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 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 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)

First 4 weeks of "Run Build" Sample Program

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