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The 7 week Reset Plan

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The 7 week Reset Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Fred Richardson

All plans by this Coach


7 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This 7 week program was designed for a full lock down. Where you have limited access to the outside world. It was used by a group of 40 athletes in South Africa during their hard lock down and the results were phenomenal. All those who stuck with the program saw improvements with many recording 5 k PB's in week 6 after the lock down ended.

Mindful Runner has always been about good movement, once you move well you will run also run well. Quite a good thing about this enforced timeout from your normal lives is that we can look to establish some new routines. Many people have the kind of jobs that require you to spend a lot of time sitting. That leads to tight hips, weak glutes and bad movement patterns. No more though because at the end of this we are going to undo those bad patterns and hopefully you will learn and experience enough to be able to keep up the good movement after your period of isolation is over.

One other aspect of being a Mindful Runner is... well being Mindful. It's something that I introduce into your running over time. Most people enjoy this aspect of their running. This break will also give us a chance to work on Mindfulness. Please download the app to your phone called Headspace or Waking Up they both have a free program to get you going . If you already have apps you are happy with - stay with that.

This is your Daily Routine
Check and log resting HR and HRV into Training Peaks (Welltory is a free app that uses your camera phone to measure)
Weigh yourself and log your weight into Training Peaks (Yes! Daily it helps to see trends and will keep you honest)
Meditate 3 min - 30 min (For absolute beginners stick with the Daily meditation on your apps)
Morning run will be 30 - 1 hr 10 mins. The runs will all be time based so no matter whether you are on your treadmill, in the garden or in your kitchen just workout for the duration.
Midday Strength session 20 - 30 mins. There are 2 workouts on some days. The movement video links for each can be found in the pre-activity comments. You only do ONE of those each day. It's your choice which one it is. All the Strength sessions are illustrated by video.
Afternoon run - 30 mins - 1 hr 10. Same as the morning run
Evening Mobility 10 - 30 mins. This is a free choice you can either follow the routine I put in your program. OR you can practice Yoga OR Pilates.

Breaking the workouts into smaller blocks allows for good recovery between sessions. It means you will have plenty of time to recover in between. It's ok if you can only manage 1 run in your day. Do your best to fit in all of the other sessions in a day.

A few other pointers
Use Training Peaks fully. Log how each workout feels.
Walk around barefoot as much as you can during the day.

Most importantly - if you feel your enthusiasm waning please reach out to
See you on the other side.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x10
06:02:00 01:10:00
Other x10
03:59:00 00:30:00
Strength x4
00:51:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:02:00 01:10:00
03:59:00 00:30:00
00:51:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Fred Richardson


UESCA certified Running Coach. Specialising in Trail and Ultra running

I have coached hundreds of runners over the last 15 years in all disciplines from road to trail.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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