Running | Four 4 Weeks to Faster | HR & RPE | Email Access to Coach
Running | Four 4 Weeks to Faster | HR & RPE | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to your Four Weeks to Faster Running Plan!
Whether you’re chasing a new PB, aiming to feel stronger on your runs, or simply want to inject some pace into your training, this plan will help you move with more confidence and purpose.
It’s designed to build gradually, blending endurance, strength, and speed so you can develop efficient running form and sustainable speed—not just a quick burst of effort.
What It Takes to Pick Up the Pace
Running faster isn’t about one magic workout. It’s about combining the right elements—base fitness, variety, strength, and consistency—and layering them in the right order.
Your plan includes:
- Structured Running sessions with RPE and Heart Rate targets
- Sessions can be used with Garmin, Polar, Coros watches etc
- Strength, Mobility, Stability and Flexibility workouts to help avoid injuries
- Four varied runs, two days of strength training, and one rest day per week
- Email access to your coach
This plan is for runners who want a boost to run faster in just 4 weeks.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching please get in touch.
Karen has a postgraduate MSc in Sport Performance Coaching.
Karen is an 8020 Endurance and IRONMAN® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and next running event!
Read what other Athletes a saying about my plans
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
x4
|
00:11:00 | 00:42:00 |
|
Strength
x2
|
01:15:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
|
Other
x1
|
00:15:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:11:00 | 00:42:00 | |
|
|
01:15:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
00:15:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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