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12 Week Beginning Running Plan


Cascade Endurance

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12 Weeks

Plan Description

This running plan works up to doing 3 hours of running on trails. It has strength workouts (that you can do from home) as well as running ones, and prepares you for hilly terrain. You should be able to run an hour a few times a week to start, and it will work up to running five days per week.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:48:00 03:30:00
Strength x3
02:13:00 01:00:00
Day Off x1
—— ——
Walk x1
00:35:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
04:48:00 03:30:00
02:13:00 01:00:00
Day Off
—— ——
00:35:00 00:45:00

Training Load By Week

Cascade Endurance

Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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