This plan is 12-week Beginner Training Plan is designed for new runners just getting started on their running journey even with no prior running or athletics background. This plan is designed to build your aerobic system safely helping improve endurance, consistency, and should reach 20+ miles per week. Runs are time-based vs mileage but with right at 4hrs of training by week 12 most runners will be doing 20+ miles in the week.

Your cardiovascular system improves faster than your muscles/tendons do. This is why many new runners get injured because they do too much too fast. Their cardiovascular system can handle the increase in workload, but their body isn't quite ready for it. This plan will progress you safely.

You'll get:

* 12 Weeks of structured training
* 4-6 Runs per week
* Gradual milage progression.
* Easy runs, Long runs, Temp runs, Strides/intro to speed work
* Compatible with Garmin, Coros, Apple watches.

The runs are based on RPE (Rating of Perceived Exertion). The RPE is based on a scale from 1-10. 1 Being easiest and 10 being the hardest. Below is a guideline for how to use the scale.

* RPE 1 - Recovery. Minimal effort. Typically walking or very easy slow jog.
* RPE 2-3 - Easy effort. Should be able to breath comfortably. Should be able to speak a couple sentences without losing breath.
* RPE 4-6 - Steady State/Tempo - Beginning to be a little uncomfortable but can maintain effort for extended period of time. Can still speak a sentence without gasping for air.
* RPE 7-8 - Threshold - Uncomfortable pace. Can speak a word or two but breathing and concentration will be harder.
* RPE 9-10 - Interval/Sprints - Super uncomfortable. Can only hold pace for short periods. Unable to speak. Heavy breathing.

The reason this is based on RPE is because it allows you to listen to your body. If the training is making you feel fatigued, then the pace may be slower some days since you're keeping the effort easy based on how you feel and not based on HR or Pace. This helps runners stay injury free and not get injured from pushing too hard when they shouldn't.