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


Tony Persson

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:46 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:46 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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