Introduction to Running 4 week Weight Loss Plan (Base tri fitness)

Average Weekly Training Hours 00:11
Training Load By Week
Average Weekly Training Hours 00:11
Training Load By Week

This is an introductory running plan for anyone looking to start running and drop a few pounds. This assumes you have never ran before, and starts you out very small with incremental mileage building.

Maintain a pace that lets you finish the mileage for that workout. This will vary depending on elevation, heat and humidity, and your fitness level. Speed will come with training and as your fitness improves. Throughout the plan take it easier for the long runs, focus on building speed during your shorter runs. Make sure your rest days are just that – rest. Exercise adaptation results from the stimulus we feed it, and rest days allow your body to come back stronger. Cross-training workouts are an important part of overall training. This could be a lift at the gym, a yoga class, or a light cycle

All plans are created by BASE Tri Fit's chief exercise physiologist and certified sports nutritionist Kevin Schill, MS CISSN. At BASE we believe in Balanced, Appropriate, and Specific training for Endurance athletes. Kevin has extensive experience working with amateur, collegiate, and professional endurance athletes and has dozens of published scientific papers and abstracts relating to exercise science and muscle physiology. For more information please check out http://basetrifitness.com/schill/ as well as basetrifitness.com

Sample Day 1
1.5mi

Walk/run this week if you have to. We are getting you back into the swing of running. This should be your first slow before we start upping the pace. Run at a conversational pace, and use this time to build mileage before we start adding speed. These will eventually build into long, slow runs.

Sample Day 2
1.5mi

Once again - walk/run this week if you have to. We are getting you back into the swing of running.

Sample Day 3
1mi

1 mile at a somewhat hard pace. This needs to be faster than yesterday. This should be at a pace were you are not fully winded, yet do not want to maintain a conversation. Speed days are important in adding to your overall stamina and performance.

Sample Day 4
0:45:00

Strength and conditioning and/or cross-train. Cross-training workouts are an important part of overall training. This could be a lift at the gym, a yoga class, or a light cycle. Mix up your activities on a weekly basis to improve your fitness

Sample Day 8
1.25mi

Walk/Run this. Just focus on completing the mileage!

Sample Day 10
1.5mi

Run today, try not to walk any of it!

Sample Day 13
1.75mi

Your first longer run, walk/run if you have to

Lauren Vallee Updyke
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Base Tri Fitness

We do one thing at BASE. Focus on our athletes and their success. We don't believe in gimmicks, fads, or any other hocus pocus. We rely on science. Utilizing our unique testing protocol we set training parameters that meet the needs of our athletes. No two athlete plans are the same - just as no two athletes are the same. For more information visit www.basetrifitness.com and get ready to Build the BASE.