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COVID Base Maintenance - Running + Strength


Maria Simone

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8 Weeks

Plan Specs

running intermediate hr 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.

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Plan Description

Creator: Maria Simone, No Limits Endurance Coaching, USA Triathlon Level 2e Certified Coach, USA Cycling Level 2 Certified Coach

Length: 8 weeks

Ability level: Intermediate

This 8-week plan is designed to help you maintain your fitness through the COVID quarantine, while also working on some progressions that will not tax your immune system, provided you take proper recovery between sessions.

The plan includes information about how to set your HR zones for running. Run workouts are structured using HR. Athletes are also given instructions on how to gauge RPE to match up with the zones.

Prior to starting this plan, you should be able to run 60-75 minutes continuously as an aerobic effort. The plan includes 4-5 runs per week. The also includes strength workouts, as well as suggestions for mobility and recovery.

This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - I recommend you take the time to review the entire plan and take note of any questions you have. Then, email the questions at once for the fullest response. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 25% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.

Upon purchase of the plan, you can email Maria for the code to get your club discount. Discount can be applied during the mandated stay-at-home period. Memberships last a full 12 months.

For more information about No Limits Endurance Coaching, please visit our website at

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:52 hrs 0:20 hrs
2:18 hrs 0:35 hrs
3:06 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:52 hrs 0:20 hrs
2:18 hrs 0:35 hrs
3:06 hrs 1:30 hrs

Training Load By Week

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. Whether your dream is about a first time or a fast time, I can help! I have 10 years of experience helping athletes make their dreams a reality.

No Limits offers a strong community, focusing on the training needs of busy age-group endurance athletes of all levels. We offer remote one-to-one coaching, local one-to-one coaching, training plans, group training, training camps, & video analysis.

Sample Day 1

Full Body Foam Roll

UPPER BODY OPTIONS: How to: This takes you to a total of 11 possible upper body foam rolling options. Select 5-7 for your "hot spots" and/or about 20 minutes worth of foam rolling. There is a video and a worded description on this page. Exercises include: 1. Forearms 2. Tricep 3. Bicep 4. Shoulders 5. Trap/Upper Back 6. Chest (two approaches) 7. Doorway 8. Shoulder U 9. Lats 10. Thoracic extension 11. Peanut -------------------------------------------- LOWER BODY OPTIONSFirst 4 sequences are on this video: 1. ITB/Side Quad (begins 1:20 into video) 2. Hamstring - start with both legs, then do one leg at a time (but not into pain!) (2:40 into video) 3. Calves (4:00 in) Start off with both legs, then try one at a time. 4. Quads (6:15 in) - again, start both legs, then do one at a time 5. Adductors (new video for this one:, starts 2:50 in to this one) 6. Glutes (same as #5, starts 3:30 in) Spend a few minutes on each body part :-) *If you feel a hot spot, pause there and hold for 10-20 seconds until you feel a release. Then, roll gently back over the hot spot.

Sample Day 2

Pre-run Activation

Before you run: Do some activation for the body. Here's a good list of items. Select a combination of these - and vary them from day to day. Total activation time should be 5-15 minutes :-)

You are not doing ALL of these exercises - you can pick a mix of 8-12 and do one set of each, or pick fewer and do 2-3 sets of each. As you like :-)

Vary these up!


Full range of dynamic stretch motions:

- Plank - 30-60 seconds
- Side plank - 30-60 seconds
- Side plan w/ hip lift - 15-20 lifts per side

- Bridges (one legged, to really isolate the glute on each side) - 15-20 reps
- Bridges - straight legs on a stability ball - 15-20 reps
- Bridges - bend legs on a stability ball - 15-20 reps

- Side leg lifts - 10 reps with leg straight up, 10 reps with leg out just slightly (maybe 5 degrees) over the top one with foot inverted toward ground, then 10 more with leg out a little bit further than previous set (maybe 10 degrees) foot still inverted toward ground
- Leg circles - you get in position as if you are doing a leg lift. Lift the top leg, then do 5-10 circles of the leg in one direction. Then 5-10 circles in the opposite direction. THese are not huge sweeping arcs :-) - just little circles.

- Static lunges - 15-20 each leg (really focus on the glutes doing the work here) - so you lunge in position, one leg at a time
- Dynamic lunges - 15-20 - you alternate legs each lunge
- Walking lunges - 15-20 lunges, alternating legs, per walk
-Single leg lunges - 10-20 per leg (back leg is propped up on chair or other item. Make sure that item is STABLE!!)

- Lateral squats - w/ band, 15-20 reps to each side (so when you squat, you step to the left or right instead of just going straight down)
- Single leg squats (you can hold something for balance if you need to maintain form) - 10-20 reps per leg (or less if you need to maintain form!)
- Walking side squats (also sometimes called "monster walk" - 10-20 squats per side per walk

- alternate superman - 15-20 reps per leg
- clamshells - w/ band - 15-20 reps per leg
- Single leg deadlift - 10-20 reps per leg
- Calf raises - 10-20 reps (toes straight, toes inverted, toes everted)

Sample Day 2

Functional Warm Up 1

Perform 10-12 reps of each move to activate your legs and core. Perform 10-12 reps of each move to activate your legs and core. You can run through the sequence 1 or 2 times.

1. 4-way lunges
Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches.

2. Good Mornings
Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.

3. Toe Swipe

4. Glute Step-Backs (curtsy)
Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.

5. Calf Raises, 3 ways
Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 2

20 min Time Trial (RPE;TP)

*This may be done as a race or on your own. You will likely find that doing it in a race situation makes it more enjoyable.
Dynamic stretches
Easy run 10 minutes
5 x 20 second strides, 40 second recoveries
2 minutes easy
Run 20 minutes at the fastest sustainable effort you can maintain for the duration. Please be sure to wear your HR monitor.
easy walk & stretching - 10 minutes

Sample Day 2

tempo sets (HR; structured)

10 minutes easy build to steady

5 x
- 20 second stride (see pre-activity comment)
- 40 seconds easy

4 x
- 4 minutes @ mod-hard effort
- 3 minutes recovery

Remaining duration to cool down

Sample Day 3

Home Strength 1

Complete 2 sets per exercise. Rest is 90 seconds between sets. Reps noted for each exercise.

Dynamic alternating backward lunge, 12-15 reps (per leg)
How to video:

Deadlift w/ dumbbells, 12-15 reps

Dumbbell Box Step Ups, 20-24 steps
Get a box about 6-18 inches high. It's better to start off with a lower height and work up to it to learn how to safely perform the move. Stand tall with good posture, holding light weights in both hands. Step on to the box, with your right foot, then your left. Repeat repetitions with the right foot, then the left. Or, you may alternate feet each step by stepping up with the right, then left, step down with left, then right, step up with the left then right, step down with the right, then left, repeat. Select whichever option your coordination permits you to complete safely.
Designated repetitions are per leg.

One leg calf raises, 12-15 reps
Reps are per leg. You may use something to hold for balance if necessary.

PUSHUPS, 12-15 reps
Notes: You can do these with legs extended on knees on the ground - whichever position allows you to have good form, with a straight back.
Great video to proper form in pushups

PLANK ROW, 12-15 reps
Hold a dumbbell in each hand, while getting into a plank position (with straight or bent legs, depending on level, see below). Your feet should be hip-distance apart to aid with stability. Shift body weight into the left arm while lifting the right dumbbell in a rowing motion toward the side of your body. Do not rotate your body or torso while doing this motion. Return to start position. Repeat on the left side. Alternate sides.
LEVEL 1: Keep your legs bent and balance on your knees instead of your feet.
LEVEL 2: Legs straight, balance on toes.
LEVEL 3: Add a crawl by moving each dumbell a few inches forward, allowing your feet to follow the movement of your arms.

Notes: How to video:

Dumbbell tricep pullover, 12-15 reps (

Sample Day 3

Back to the Basics (ne)

Do this workout as a circuit, either
1) 10-30 repetitions, or
2) spending 50-55 seconds per exercise
With either option, take 5-10 seconds to switch exercises.
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
Notes:The title might say basic, but when these are done correctly, they will pump your abs up!! Keep your back flat, try to prevent it arching as much as possible.
How to video:

Notes:How to video:

Notes:How to video:

Notes:If you don't have an exercise band, you can do these without any added resistance.
How to video:

Notes:Beginner & Advanced level. Start with the beginner level to learn the movement. If you feel comfortable, you can move on to the advanced level.
How to video:

Notes:How to video:

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