4 Week Weight Loss Kickstart: Run 🏃 + Full Gym Lifting 🏋️
The perfect 30-day body recomposition plan. Running Intervals + Full Body Gym Hypertrophy.
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JUMPSTART YOUR PHYSIQUE IN 30 DAYS
Ready to change your body composition? This 4-week "Kickstart" plan is designed to wake up your metabolism and build lean muscle using Traditional Gym Hypertrophy paired with specific running intervals.
Perfect for runners returning from a break or anyone looking to drop a few pounds quickly before committing to a longer training block.
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🚀 WHAT TO EXPECT
This is not a "light" cardio plan. It is a body recomposition block. We combine running for fat loss with real weightlifting to shape your body.
- Running: We use Strides (Technique) and Hill Repeats (Power) to spike your heart rate and improve efficiency.
- Lifting: You will use barbells, dumbbells, and machines to strengthen your glutes, hamstrings, and core—the "engine room" for any runner.
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Easy Run + Strides (Technique & Speed) 🏃
- Wed: Gym Routine A (Squat/Bench Focus) 🏋️
- Thursday: Hill Repeats (High Intensity Power) 🏃
- Friday: REST 🛑
- Sat: Gym Routine B (Lunge/Accessory Focus) 🏋️
- Sunday: Long Run (Endurance Build up to 80 min) 🏃
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🏋️ THE GYM ROUTINES (Full Gym Required)
Stop guessing what to do in the gym. We provide structured routines designed to fix imbalances:
- Routine A: Barbell Squats, Hamstring Curls, Bench Press, Lat Pulldowns.
- Routine B: Reverse Lunges, Leg Extensions, Overhead Press, Rows.
- Core: Dedicated core finishers (Bird-Dogs, Planks, Twists) included in every session.
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🎒 EQUIPMENT NEEDED
Running: Outdoor route or Treadmill (must have incline).
Gym: Commercial Gym access (Barbell, Dumbbells, Cable Machines).
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🏠 NO GYM ACCESS? NO PROBLEM. If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan
here.
🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection
here.
What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀