Off Season Training
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Coach Alden's Pre-Training Build Plan - 6 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
Whether brand new to running or just restarting training, this plan is like your preseason training. The full program is starting from nothing with a combination of run/walks to build up your stamina
SAMPLE WEEK
Monday
Other - Notes
Welcome - Let's get started
Day 1! This is where everything starts. If you are coming from relatively no running background, this your beginning. You'll progress over the coming weeks through a series of run/walks. The purpose of this is to keep you moving for extended periods of time while balancing the body's adjustment to running.
Strength Training
Why Strength Train?
Being able to run is a full body exercise. It isn't just about moving in a straight line. Having a strong core will lead to better posture which in turns enables you to run faster. It's imperative to develop your other muscle groups so your body can progress together.
Tuesday
Run
5min steady walk Run sets: 5 rounds 5min run + 2min walk
40:00 min
Wednesday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Thursday
Run
Run/Walk progression
5min steady walk Run sets: 5 rounds 5min run + 2min walk
40:00 min
Friday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Saturday
Run
Run/Walk progression
5min steady walk Run sets: 5 rounds 5min run + 2min walk
40:00 min
Sunday
Run
Weekend Long run
5min steady walk Run sets: 4 rounds 8min run + 2min walk You've made it to your first long run. This will also be the transition into next week.
45:00 min
OVERVIEW
Run
17 hrs
24 workouts
Strength Training
4 hrs
17 workouts
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