The Race to Robie Creek - Couch to Creek (Beginner) - 15 weeks

Author

Taylor Thompson

All plans by this Coach

Length

16 Weeks

Typical Week

2 Day Off, 4 Run, 1 X-Train

Longest Workout

10.5 miles

Plan Specs

running trail beginner

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Summary

This is a plan for beginners trying to prepare for The Race to Robie Creek. The mileage is intentionally low, as we are using intensity to maximize our fitness while minimizing our risk of injury.

Your weekly mileage is somewhat dependent on your running speed. the first rule of this plan is that you run for time, NOT distance. All distances are based on a 10 minute mile. If you run faster, you will run a little more mileage. If you run slower, you will run a little less mileage. This is intentional.

Start date is December 31st.
Week 1: 6 miles
Week 2: 7.5 miles
Week 3: 10.5 miles
Week 4: 12 miles
Week 5: 13 miles
Week 6: 14 miles
Week 7: 14.5 miles
Week 8: 17.5 miles
Week 9: 14.5 miles
Week 10: 18.5 miles
Week 11: 15 miles
Week 12: 19.5 miles
Week 13: 20.5 miles
Week 14: 12 miles (taper begins)
Week 15: 20 miles (Race to Robie Creek 4/18/20)

If you have any questions or concerns about this plan, please email me: taylor@teamtreeline.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:42
Training Load By Week
Average Weekly Training Hours: 02:42
Average Weekly Breakdown

Taylor Thompson

Team Treeline

"Your mountain is waiting - Dr. Seuss"

Everyone has an athlete buried deep inside them. Whether you are trying to run an ultramarathon, your first 5k, prepare for a hunting trip, or just improving fitness for life hiking in the mountains, Team Treeline has you covered. My professional and personal experience has provided a scientific background as well as real life application to create individual training plans. We have a range of options for every budget.

Back to Plan Details

Sample Day 1

0:15:00
1.5mi
Easy Run

Complete run at an effort of 5 out of 10.
Should be able to hold a conversation at this effort.

Sample Day 3

0:20:00
2mi
Easy Run

Complete run at an effort of 5 out of 10.
Should be able to hold a conversation at this effort.

Sample Day 5

0:25:00
2.5mi
Long Run

Complete run at an effort of 5 out of 10.
Should be able to hold a conversation at this effort.

Sample Day 6

0:30:00
Recovery Hike/Walk/Cross Train

The purpose of this workout is to develop strength for hills. We are hiking this first week, soon we'll turn this into a running workout.


If the weather permits, use this workout to hike in the foothills.

Sample Day 8

0:20:00
2mi
Easy Run

Complete run at an effort of 5 out of 10. Should be able to hold a conversation at this effort.
Distances are calculated for 10 minute miles. If you run faster than a 10 minute mile, run for the time, NOT the distance.

Sample Day 10

0:25:00
2.5mi
Easy Run

Complete run at an effort of 5 out of 10. Should be able to hold a conversation at this effort.
Distances are calculated for 10 minute miles. If you run faster than a 10 minute mile, run for the time, NOT the distance.

Sample Day 12

0:30:00
3mi
Long Run

Complete run at an effort of 5 out of 10. Should be able to hold a conversation at this effort.
Distances are calculated for 10 minute miles. If you run faster than a 10 minute mile, run for the time, NOT the distance.

The Race to Robie Creek - Couch to Creek (Beginner) - 15 weeks

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