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


Tony Persson

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9 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:00 hrs 0:45 hrs
Walk x1
0:38 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:00 hrs 0:45 hrs
0:38 hrs 0:45 hrs

Training Load By Week

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.

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