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Running - 9 week beginner or intermediate hill tempo progression - HR based

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Denise Terry

All plans by this Coach

Length

9 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 plan is geared to the athlete who would like to work on run strength. The plan consists of 4 days of running per week with a 5th day as an optional easy run or cross training day. Each week consists of a hill workout (which can be done on a treadmill or outside on a real hill provided the hill is steep and/or long enough), a tempo workout and activation exercises. A field test to set heart rate zones is also included. The plan is best suited for someone who has been running 4-5 times a week with a long run of at least 60 minutes.
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This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult (more information provided within the plan).

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:23:00 01:00:00
Day Off x2
—— ——
Strength x1
00:15:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
Run
03:23:00 01:00:00
Day Off
—— ——
Strength
00:15:00 00:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Denise Terry

Realistic Fitness/No Limits Endurance Coaching

A marathon lover turned triathlete, I love long distance races. I resigned from my corporate job as a chemist for 16 years to coach and personal train full time. I love working with the beginner who is eager to learn as well as the advanced athlete who wants to be challenged.


  • 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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