Aerobic Base-training, entry level (step 2) aerobic/run training (beginner)

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Aerobic Base-training, entry level (step 2) aerobic/run training (beginner)

Author

Tony Persson

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 1 Other

Longest Workout

0:45 hrs

Plan Specs

running beginner base period

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Summary

This plan is for you that have completed Aerobic Base-training, entry level (step 1) aerobic/run training and manage to run three times per week OR for you that already run/do aerobic exercise three times per week without a specific event focus in mind.
Following this plan allows you to continue to build your Aerobic Base.
It's a 12 week cycle and it can be completed multiple times.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:52

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.

Sample Day 1

0:30:00
25TSS
30 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 3

0:45:00
37.5TSS
45 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
30 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 8

0:30:00
26.7TSS
30 minute run

This workout is designed with a slightly harder part:
First 10 minutes is RPE 3-4. Talking should be easy.
Second 10 minute part is harder (RPE 4-6).
Last 10 minutes is RPE 3-4. Talking should be easy.

RPE 4-6: You should still be able to run and talk, but with a little more effort. Maybe it's harder to express full sentences at this effort level.throughout this run. If you find it to hard, slow down to a walk or even a full stop before you continue.

Sample Day 10

0:45:00
37.5TSS
45 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
30 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 15

0:20:00
20TSS
20 minute run

This should be a slightly harder workout (RPE 4-6).

You should still be able to run and talk, but with a little more effort. Maybe it's harder to express full sentences at this effort level.throughout this run. If you find it to hard, slow down to a walk or even a full stop before you continue.

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