Run 2

Author

Benedicte Lebel-Bournival

Length

4 Weeks

Typical Week

4 Run

Longest Workout

4.35 miles

Plan Specs

running beginner intermediate advanced weightloss multi day pace 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.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:12

Back to Plan Details

Sample Day 1

0:30:00
37TSS
Run 1 up scale 1 min interval

Sample Day 3

0:35:00
40.8TSS
30 min continuous Run

WU : arms drill
https://www.youtube.com/watch?v=aZ0S6fpzXlk
1. Elbow bend. One hand close to your head, one hand close to your hip.
2. Alterned the hands position with out opening your elbow
3. Move faster keeping those notions

Goal : Try to run 5k

Sample Day 5

0:26:00
25TSS
Short intervals

WU : Carioca drill
1. On the side, pass a step forward your feet (moving aside)
2. then, pass a step behind.
3. start very slow.

https://www.youtube.com/watch?v=CMeuCmzKf84

30sec insustainable speed.
1 min active rest

Recovery at easy pace

Sample Day 7

3.11mi
Sunday Fun Run

Complet your run in 30min

Sample Day 14

3.73mi
Sunday Fun Run

complete your run within 45 min

Sample Day 21

4.04mi
Sunday Fun Run

complete your run within 45 min

Sample Day 28

4.35mi
Sunday Fun Run

manage your energy