4 Week Weight Loss Kickstart: Run 🏃 + Home Strength 🏠 (No Gym)
4 Week Weight Loss Kickstart: Run 🏃 + Home Strength 🏠 (No Gym)
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
8 Week Time-Crunched Weight Loss: Run 🏃 + Home Strength 🏠 (No Gym)
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews here
🚀 WHAT TO EXPECT
- The perfect 30-day "Reset Button" for runners. Intervals, Long Runs + Bodyweight Strength.
- Perfect for runners returning from a break or anyone looking to drop a few pounds quickly before committing to a longer training block.
- This isn't just "jogging." We use a specific structure to maximize results in just 4 weeks:
- Strides: Weekly technique work to improve your efficiency and speed.
- Hills: We use gravity as resistance. You will progress from short 30-second bursts to 45-second power climbs.
- Volume: Your Sunday run builds progressively to 70 minutes to maximize fat oxidation.
📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Easy Run + Strides (Technique & Speed) 🏃
- Wednesday: Home Strength (High intensity - EMOM) 🏠
- Thursday: Hill Repeats (High Intensity Power) 🏃
- Friday: REST 🛑
- Saturday: Home Strength (High intensity - AMRAP) 🏠
- Sunday: Long Run (Endurance Build up to 70 min) 🏃
🎒 EQUIPMENT NEEDED
Running: Outdoor route or Treadmill (must have incline).
Strength: A clear floor space
🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan here
Looking for other sports, levels, or goal durations?
View all our Weight Loss plans here.
Not sure which plan is right for you? 📩 Click here to contact us
Free unlimited email support
¿Why choose Triaperformance?
Our 2025-2026 certifications
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
x3
|
02:57:00 | 01:13:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
01:06:00 | 00:36:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:57:00 | 01:13:00 | |
|
|
—— | —— | |
|
|
01:06:00 | 00:36:00 |
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.