4 Week Running Plan
4 Week Running Plan
Author
Jessica Molineux Online Coaching
Length
4 Weeks
Plan Description
USE CODE FREEPLAN at checkout to get this plan for free!
This plan is created for beginner to intermediate runners who are already running for at least 90 minutes per week.
To use this plan effectively, you must use a heart rate monitor chest strap (I recommend a garmin dual or Pro). You do not need a garmin watch with the Pro, but you do need a sports watch that is compatible with a chest strap so that you can see your accurate heart rate when training.
For the initial test you need access to a treadmill but all the other runs can be done outdoors.
You will also need a trainingpeaks premium account.
Please consult with a physio prior to starting this plan if you are already experiencing any pain or niggles, or returning from a recent injury. I take no responsibility for injuries caused by not consulting with a physio when instructed to do so.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:00:00 | 02:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:00:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.