Start running - getting competitive - from jogging to running - 10 weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:12

You want to start running? The Coach of 2x Ironman-Champion Astrid Stienen uses this plan with any of his athletes who wants to start running regularly. It gives you the right start if you haven't been running regularly yet but want to participate in a race like a corporate run. After you have done this 12 week plan you are ready to run on a daily basis for the rest of your life, if you want to. Keep an eye for the other plans of Chris if you are going to race 5k, 10k, a half marathon, marathon or maybe you want to do your first triathlon. And don't ever hesitate to contact him since he is really looking forward to get in touch with you and help you to reach your goals and perform perfect.
This plan is ideal for beginner runners. Please note that some additional stretching and massage is also integrated in the plan (optional, but definitely recommended).

The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week. You are more than welcome to join a yoga class as well.

Key workouts in this plan include the following:

Endurance Runs: Steady runs of 40 to 60 minutes at FTHR 69-83%.

Long Runs: Steady runs of 1:15h to 2:00h at FTHR 65-75%.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

Sample Day 1
0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each.

Since your body might not be used to run on a regularly basis your muscles will be happy if you take care of them. Look up some basic stretches and foam rolling moves for runners or contact us (triworx-coaching@icloud.com) so we can help you with this as well.
You might also join a yoga class to get or stay flexible.

Sample Day 3
0:30:00
2.49mi
30.6TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please stay within your zone and keep an eye on your HR (heart rate). You should be able to still have a conversation during your run. You need some motivation other then you want to run? Meet with a friend or listen to some music while running. Stop saying "I will", start doing! 
The distance and pace shown is just a number, the HR is what counts here.
HR should be 69-83% of FTHR.

Sample Day 4
0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 6
0:30:00
2.49mi
30.6TSS
Endurance Run

For the first week we stay with 4k or 30 min of running, to build some base.Use this run to build your basic endurance. In order to achieve this, please stay within your zone and keep an I on your HR (heart rate). You should be able to still have a conversation during your run. The distance shown is just a number, the HR is what counts here.
HR should be 69-83% of FTHR.

Sample Day 7
0:30:00
2.49mi
30.6TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please stay within your zone and keep an I on your HR (heart rate). You should be able to still have a conversation during your run. The distance shown is just a number, the HR is what counts here.
HR should be 69-83% of FTHR.

Sample Day 8
0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 10
0:30:00
2.49mi
30.6TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please stay within your zone and keep an I on your HR (heart rate). You should be able to still have a conversation during your run. The distance shown is just a number, the HR is what counts here.
HR should be 69-83% of FTHR.

Christian Decker
|
triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris