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Beginner 12-Week Run Base Plan

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Beginner 12-Week Run Base Plan


Ryan Eckert, MS, CSCS

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12 Weeks

Plan Description


This is a beginner base plan designed to help a runner develop a sound base of aerobic and anaerobic conditioning in preparation for a more demanding competitive season, build plan, or race-specific plan. This training plan is prescribed and individualized based Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run. This training plan includes a mixture of road running, resistance training performed in a gym, and cross-training (other aerobic activities of the athletes' choice). This plan is designed for "beginner" athletes that have minimal history of consistently running and are new to running. Finally, it is recommended that the athlete has the ability and basic competency to run without pain. This is a base plan, so the athlete can be coming off of a post-season break and do just fine starting with this plan.

Note: When viewing the weekly training volume preview on TrainingPeaks, keep in mind this training plan includes both a mixture of time-based sessions and distance-based sessions; so the weekly training volume will be expressed in terms of both time and distance.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-GPS run watch

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:07:00 00:34:00
Day Off x1
—— ——
X-Train x1
00:20:00 00:30:00
Strength x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:07:00 00:34:00
Day Off
—— ——
00:20:00 00:30:00
00:30:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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