Aerobic Base-training, entry level (step 1) aerobic/run training (beginner)
Author
Tony Persson
All plans by this CoachLength
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
Sample Day 1
Brisk walk for 25-35 minutes.
Sample Day 3
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
Brisk walk for 25-35 minutes.
Sample Day 8
Brisk walk for 25-35 minutes.
Sample Day 10
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
Brisk walk for 25-35 minutes.
Sample Day 15
Brisk walk for 25-35 minutes.