Beginner Runner

Author

Owen Connolly

All plans by this Coach

Length

3 Weeks

Typical Week

4 Run

Longest Workout

0:40 hrs

Plan Specs

running beginner weightloss time goal hr based pace based tss based strength base period

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.

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Summary

If you're only startng your journey in running, then this is the perfect option for you. A flexible plan that grows to suit your lifestyle and adapts to help you improve week on week to achieve your goal.
This plan will be finalised when the athlete and coach have had a chance to plan around the athletes goals and time constraints.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:41

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

0:25:00

Walk briskly for 7 mins to warmup.
Jog for up to 30sec (easy) with 2mins walk afterwards. Repeat 5 times.
Last 5.5mins as a slow walk

Sample Day 4

0:25:00

Walk briskly for 7 mins to warmup.
Jog for up to 30sec (easy) with 2mins walk afterwards. Repeat 5 times.
Last 5.5mins as a slow walk

Sample Day 7

0:40:00

Walk Briskly for 7mins to warm up.
Jog for up to 1min and take a minimum of 4mins walk as recovery. Repeat 4 times and finish the rest of the time with an easy walk

Sample Day 8

0:24:00
23.8TSS

Easy 10mins walk5 x 1min jog walk. Up to 1 min jog and walk for 1min easy to recover
Easy 5mins walk to cooldown

Sample Day 10

0:24:00
23.8TSS

Easy 10mins walk5 x 1min jog walk. Up to 1 min jog and walk for 1min easy to recover
Easy 5mins walk to cooldown

Sample Day 13

0:40:00

Walk Briskly for 7mins to warm up.
Jog for up to 1min and take a minimum of 4mins walk as recovery. Repeat 4 times and finish the rest of the time with an easy walk

Sample Day 15

0:24:30
24.2TSS

brisk walk warm-up with mobility
7 x 30sec jog with 1 min walk recovery
Cooldown 5 min easy walk with a stretch afterwards

Beginner Runner

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