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

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

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.

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.

Tony Persson
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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.