Bridge Plan - Transition to a Training Plan
Bridge Plan - Transition to a Training Plan
Length
6 Weeks
Plan Description
The plan is designed for runners or athletes with no racing / time trial efforts during a six-week period. The intention is to provide a foundation or maintenance level of running fitness for those needing base mileage before beginning a training plan. Weekly load consists primarily of light aerobic running, with intensive efforts at around 5km power sprinkled all throughout the block. Long runs fall on the weekends.
Start this plan if you are already comfortable running 30 to 45 minutes continuously, three or more times per week. The initial week starts with an accumulated volume of 2 hours of running, and a long run which starts at 60 minutes. It is expected for the athlete to have three to five days available each week for running. The plan is progressive in pattern, peaking to just over 3:10 to 4 hours depending on athlete commitment and availability. Longest run is 1.5 hours.
Volume is based on rate of perceived exertion (RPE) and duration. Faster runners will cover more distance, while the rest will cover less distance. The plan allows for a small level of flexibility weekly when it comes to cross-training, such as swimming, cycling/spinning, yoga, or other forms of exercises intended for conditioning or strength. For those committed to the process, an optional run can be introduced per week.
Included in the plan are basic core exercises which can typically be performed upon finishing a run session.
This plan can be introduced after a season of racing / high-priority events, as a post-season maintenance block, or as a pre-season block before getting into a higher mileage plan with race-specific workouts.
The plan assumes that the runner has a fairly dependable sense of rate of perceived exertion (RPE)
Shortest run - 30min
Longest run - 1.5 hours
Runs per week - 3 to 4 days a week
Average weekly volume - about 2 hours 30 minutes
Shortest possible week - 2 hours
Longest possible week - 3 hours 10 minutes
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
—— | —— |
|
Run
x3
|
02:32:00 | 01:30:00 |
|
X-Train
x1
|
00:45:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:32:00 | 01:30:00 | |
|
|
00:45:00 | 00:45:00 |
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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