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0 to 30: Base Building from Couch to Adventure

Author

Scree Factory Alpine Endurance

All plans by this Coach

Length

20 Weeks

Plan Description

This plan builds very slowly, from no running to 30 mile weeks with an 8 mile long run, so you'll be ready to start one of the big mountain or Grand Canyon training plans! Taking precautions for injury prevention, building balanced front/back body and side/side strength, mobility, and building mileage in a healthy way is at least as important when you're first starting out as it is when you're preparing for something big! This is a 20 week plan that builds very slowly for new runners with big dreams, ending in a recovery week so you can roll right into one of the bigger training plans.
You do not need run experience to start this plan. If you have questions, email me at sarah.haubert@hotmail.com

This plan includes:
Scheduled runs with direction for effort level, time or miles, and heart rate zones
Fun & challenging progressive strength workouts for injury prevention, performance, and resilience building.
Mobility and injury prevention
Dynamic warmups
Tips on recovery, how to handle soreness
Mindset training for positivity, discipline, and consistency
Direction for if the plan is too hard or too easy
Tips on building up mileage and trail runs

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 x4
00:04:00 00:30:00
Day Off x2
—— ——
X-Train x2
00:42:00 00:40:00
Strength x1
00:21:00 00:30:00
Other x1
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Run
00:04:00 00:30:00
Day Off
—— ——
X-Train
00:42:00 00:40:00
Strength
00:21:00 00:30:00
Other
00:10:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sarah Haubert

Scree Factory Alpine Endurance

Train for adventure! Scree Factory specializes in the particular challenges of mountain and ultra running, including skiing, climbing, and alpinism. We're experts on elevation gain and altitude. Train for bigger, longer, wilder adventures. We'll help you do it with comprehensive injury, OTS, and burnout prevention, strength, mobility, and plyometric conditioning, yoga, and mindset training.


  • 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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