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16-week Beginner Run Plan

Author

Daniel Cracknell

Length

16 Weeks

Plan Specs

running beginner weightloss tss based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

With this plan you be starting to build an exercise routine around running. The aim is to improve your endurance as a beginner runner. With this plan you will hope to achieve up to 10km distance.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:37 hrs 0:55 hrs
Workouts Per Week Weekly Average Longest Workout
1:37 hrs 0:55 hrs

Sample Day 1

0:20:00
16.7TSS
AE1. Easy Run 20min HR.

Run in heart rate zone 2 on a mostly flat, soft surface such as on a trail or in a park. VERY easy.
RPE 3-4

Sample Day 2

0:15:00
10TSS
AE1. Recovery 15min HR.

Run in heart rate zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy.
RPE 2-3

Sample Day 5

0:18:00
17.3TSS
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 6

0:30:00
25TSS
AE1. Easy Run 30min.

Run in heart rate zone 2 on a mostly flat, soft surface such as on a trail or in a park. VERY easy.
RPE 3-4

Sample Day 8

0:20:00
16.7TSS
AE1. Easy Run 20min HR.

Run in heart rate zone 2 on a mostly flat, soft surface such as on a trail or in a park. VERY easy.
RPE 3-4

Sample Day 9

0:15:00
10TSS
AE1. Recovery 15min HR.

Run in heart rate zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy.
RPE 2-3

Sample Day 12

0:18:00
17.3TSS
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

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