About This Training Plan to Start (or resume) Running
This plan is for you if you want to build gradually into running consistently . Whether you are new to running or returning from injury this is a great plan to build your running habit!
It takes you through a varied and fairly rapid run:walk progression in month one then progresses volume and some short intervals in month 2 and then has you increasing distance and doing more speed and interval work by month 3.
This training plan gives you permission to cross-train and is built for those who wants to learn to run and condition their body gradually to running so they can do it for the long term.
Is this Running Training Plan for You?
This plan is for you if you want to start running and want to gradually build so you can successfully run for the long term. It has been used by athletes who want to prepare for a running event like a 5k or shorter trail runs.
The weekly hours range from ~4-9 hours from run, cross-training and strength/core. There are many options to shorten or add to the program with extra second workouts or by extending the cycling/cross-training workout durations.
What Does It Include?
- Structured Workout Downloads are included for some bike workouts ( for Garmin / Zwift Etc )
- Flexible workouts for indoor, trail or road.
- Strength routine that supports the demands of running + 1-2 weekly yoga/recovery sessions/week
- Workout Description with HR and/or RPE - Flexible to your equipment and preferences
- Guidance and Options to shorten or extend workouts based on goals and availability
⚡Need a Custom Plan?⚡
If You have an irregular schedule or bold performance goals? Our personalized 3-Month Made-for-You Plans are a unique offering from Consummate Athlete that remove the guesswork by tailoring your training plan to your life, schedule, goals, and equipment.
Learn more about our Made-for-You Plans here.
Questions?
Email Peter with any questions or to discuss your ideal plan.
Peter Glassford is a full-time Chartered Professional Cycling Coach specializing in off-road cycling disciplines including mountain bike, gravel and cyclocross. He's also a Registered Kinesiologist and has been coaching since 2000.
Along with author Molly Hurford, he operates Consummate Athlete:a website, podcast and coaching business that helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community!