Beginner Base Phase (20k-39k)

Author

Owen Connolly

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run

Longest Workout

8.7 miles

Plan Specs

running beginner masters weightloss hr based pace based tss based base period

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Summary

This Base phase is primarily based on the individuals RPE. It can be adapted to pace or heart rate and adjusted as necessary for the athletes ability.
We acknowledge no two athletes are the same and in so the schedule is fully adjustable with the aim of achieving the same goals.
A solid base is the foundation for a successful season and increases the chance of achieving your goals.

The timings are for reference purposes and are changed to suit each individual athlete. Please contact me via email and we can adapt the plan to suit.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:26

Owen Connolly

OCR Running Coach

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.

Back to Plan Details

Sample Day 1

0:30:00
3.11mi

Keep the effort level at a comfortable pace

Sample Day 3

0:23:00
2.49mi

Keep the effort level at a comfortable pace

Sample Day 4

0:30:00
3.11mi

Keep the effort level at a comfortable pace

Sample Day 6

0:36:00
3.73mi

Keep the run nice and easy. You should never be out of breath.
Try to find some rolling hills for this run

Sample Day 8

0:29:00
3.11mi

Keep the effort level at a comfortable pace

Sample Day 10

0:24:00
2.49mi

Keep the effort level at a comfortable pace

Sample Day 11

0:35:00
3.73mi

Keep the effort level at a comfortable pace

Beginner Base Phase (20k-39k)

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