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Running Foundation | Beginner | 4 Week - Part 5

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Mark Saroni

All plans by this Coach

Length

4 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

Winning is a Mindset Not a Spot on the Podium

This plan is for a beginner runner starting training for the first time or after a long break. The plan progresses slowly with lots of Zone 1 & Zone 2 running to reduce the risk of injury. Running form is improved through a variety of running drills & a speed development phase is introduced later on in the plan.

⭐️⭐️⭐️⭐️⭐️

"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea


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CONTACT us & we'll help you make the right decision       


Overview

  • Progresses very gradually in volume & intensity
  • Plan progresses from 5 ➡ 5 hours of training per week 
  • Improves run form with a variety of running drills
  • Emphasis on strength training & mobility
  • Plan can be re-used year after year
  • Best used 12 to 40 weeks out before a race


Example Running Drills


Equipment

  • GPS or stopwatch
  • Access to basic strength & mobility equipment (stretch cords, free weights)
  • *A HR monitor is recommended but not required


Support

  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Intervals set to your specific training zones
  • Workout exports to Garmin, Zwift, & other platforms


📩  Additional Information

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:46 hrs 1:30 hrs
Strength x2
1:13 hrs 0:45 hrs
Other x2
0:07 hrs 0:10 hrs
X-Train x1
0:22 hrs 0:30 hrs
Custom x1
0:05 hrs 0:05 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:46 hrs 1:30 hrs
Strength
1:13 hrs 0:45 hrs
Other
0:07 hrs 0:10 hrs
X-Train
0:22 hrs 0:30 hrs
Custom
0:05 hrs 0:05 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

View all Training Plans by this Coach
  • 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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