EC 12 Week General Preparation-BEGINNER
EC 12 Week General Preparation-BEGINNER
Length
12 Weeks
Plan Description
This 12-week program is designed for beginner runners who want to build their fitness but are not necessarily focused on a specific event.
The program will require 1-2.5 hours of running per week. With this program, you can expect a slow increase in running mileage and the introduction of very small amounts of running intensity to improve your running pace and economy.
This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions.
Pre-Requisites:
This program is designed for beginner runners who are new to running training. If you have mainly walked in the past, you will want to do the 4-week run/walk program.
Programs to follow this one:
After this program, you can explore event specific programs for beginners. There are 5K, 10K, half-marathon and marathon programs available. If you are very new to running, then look at running a 5K before you start training for a 10K, half-marathon or marathon. This will allow you to gradually build up your mileage so your body can adapt and decrease its chances of developing an injury.
Other things you should know:
Run times are indicated in minutes as opposed to distance. Everyone runs at a different pace so this way you are running the right distance for where you are at in the moment.
Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
01:36:00 | 00:50:00 |
Day Off
x3
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:36:00 | 00:50:00 | |
|
—— | —— |
Training Load By Week
- 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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