Aerobic Base-training, entry level (step 1) aerobic/run training (beginner)

Author

Tony Persson

All plans by this Coach

Length

9 Weeks

Typical Week

1 Other, 1 Walk, 2 Run

Longest Workout

0:45 hrs

Plan Specs

running beginner base period

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Summary

This program is designed to bridge from a sedentary or near-sedentary lifestyle.
It's focus is on developing an initial aerobic base.
When a baseline aerobic fitness is established it will serve as a foundation for moving on to cardiorespiratory training in step two.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:38
Training Load By Week
Average Weekly Training Hours: 01:38
Average Weekly Breakdown

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

Back to Plan Details

Sample Day 1

0:30:00
25TSS
Walk

Brisk walk for 25-35 minutes.

Sample Day 3

0:15:00
12.5TSS
15 minute run

You should be able to run and talk comfortably in sentences that are more than a few words (RPE 3-4) throughout this run. If you find it hard to talk, slow down to a walk or even a full stop before you continue.

Sample Day 6

0:30:00
25TSS
Walk

Brisk walk for 25-35 minutes.

Sample Day 8

0:30:00
25TSS
Walk

Brisk walk for 25-35 minutes.

Sample Day 10

0:20:00
16.7TSS
20 minute run

You should be able to run and talk comfortably in sentences that are more than a few words (RPE 3-4) throughout this run. If you find it hard to talk, slow down to a walk or even a full stop before you continue.

Sample Day 13

0:30:00
25TSS
Walk

Brisk walk for 25-35 minutes.

Sample Day 15

0:30:00
25TSS
Walk

Brisk walk for 25-35 minutes.

Aerobic Base-training, entry level (step 1) aerobic/run training (beginner)

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