Heart + Sole: An Introduction to Running by Heart Rate

Author

Train Like a Mother Club

Length

8 Weeks

Typical Week

1 X-Train, 4 Run, 1 Day Off, 2 Strength

Longest Workout

1:15 hrs

Plan Specs

running

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:29
Training Load By Week
Average Weekly Training Hours: 04:29
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00
XT: 30 minutes

What you do:

Something other than running for 30 minutes. You can ride a bike, elliptical, swim, walk, hike, take a strength class or a more intense yoga class (like power or hot styles). If you’re feeling like you need an additional rest day, take it on a cross training day.


Classes like Orange Theory, HIIT, spinning, Cross Fit are like a high-intensity run in Zones 4–5. They should be done sparingly, and should be sandwiched by easy workouts. (If Tuesday is Orange Theory, Monday is an easy day, as is Wednesday.)
If you want to do them on your XT day during this program, turn your Pick-up (PU) run in weeks 3–8 to a straight Endur ance (E) run to balance the intensity of your training.

Heart rate is very sport specific, so your running heart rate won’t correlate easily to cross-training; that said, tune into your effort and keep it low to moderate to aid your base-building.

Sample Day 2

0:30:00
E: 30 minutes

Complete an endurance run for 30 minutes to improve your aerobic fitness. For the full workout, stay firmly in Zones 1–2, which may initially require more walking than you’re used to. That’s ok! If you find yourself in Zone 3, slow down or walk until you’re back to Zone 1, then pick it up (sloooooowly) again.

Sample Day 2

0:15:00
TLAM Circuit #1

Head to the Train Like a Mother Channel on YouTube, find the appropriate circuit and squat along! If you can complete the whole video (two sets of the moves), great! If you’re squeezed for time, definitely get in one set.

Sample Day 3

0:30:00
XT: 30 minutes

What you do:

Something other than running for 30 minutes. You can ride a bike, elliptical, swim, walk, hike, take a strength class or a more intense yoga class (like power or hot styles). If you’re feeling like you need an additional rest day, take it on a cross training day.


Classes like Orange Theory, HIIT, spinning, Cross Fit are like a high-intensity run in Zones 4–5. They should be done sparingly, and should be sandwiched by easy workouts. (If Tuesday is Orange Theory, Monday is an easy day, as is Wednesday.)
If you want to do them on your XT day during this program, turn your Pick-up (PU) run in weeks 3–8 to a straight Endur ance (E) run to balance the intensity of your training.

Heart rate is very sport specific, so your running heart rate won’t correlate easily to cross-training; that said, tune into your effort and keep it low to moderate to aid your base-building.

Sample Day 4

0:30:00
DR: 30 minutes

After a 10-minute warm-up in Zones 1–2, you’re going to intersperse Drills into your workout. Do 20 seconds of Drill One, followed by 40 seconds of easy running/walking. Complete Drill One sequence five times for a total of five minutes. Then run easy in Zone 2 for 5 minutes.
Do 20 seconds of Drill Two, followed by 40 seconds of easy run- ning/walking. Complete Drill Two sequence five times for a total of five minutes. Then cool down in Zone 1–2 for 5 minutes.
If your heart rate goes out of Zone 2 during Drills, no biggie. Be sure it’s back in Zone 1–2 before starting your next 20 seconds. (Read: If you need more than 40 seconds, take it!)

Sample Day 6

0:30:00
F: 30 minutes

While you run in Zones 1–2, focus on one aspect
of your Form. You don’t have to white knuckle for the duration of the run. Instead, think about it as you set off, and as you find your mind drifting (as it will), check in with the focus. Repeat as often as necessary.

FORM FOCUSES:
Week 1: POSTURE
Your shoulders are back, your spine is tall, you have a slight lean forward from your ankles, not your hips.

Sample Day 6

0:15:00
TLAM Circuit #1

Head to the Train Like a Mother Channel on YouTube, find the appropriate circuit and squat along! If you can complete the whole video (two sets of the moves), great! If you’re squeezed for time, definitely get in one set.

Heart + Sole: An Introduction to Running by Heart Rate

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