12 WEEK TRAINING PLAN – WEEK 1 TO 4
This is the perfect plan if you are training for an adventure race such as Gaelforce CONNEMARA or similar. It can also be a good starting point for longer distance races such as Gaelforce WEST
This training plan is adapted with the Covid 19 restrictions in mind to guide you and help keep your fitness up while staying within 2km from home. The cycling activity is geared towards using a turbo however if you have a looped cycle within your 2km zone you might prefer to use this.
This plan is geared towards beginner level.
We have adapted our 12-week sprint distance adventure racing plan to take you from 26th of April up to 23rd May.
So let’s get started…..
Week 1 – 26th April 2020
|
Day |
Activity |
Details |
Tempo |
Notes |
|
Sunday |
Rest day |
Stretch and recover |
|
|
|
Monday |
Run |
18 minutes |
Easy Pace |
|
|
Tuesday |
Bike |
30 min Turbo |
Moderate Pace |
|
|
Wednesday |
Run |
18 minutes |
Easy Pace |
|
|
Thursday |
Bike |
30 min Turbo |
Moderate Pace |
|
|
Friday |
HITT Session |
15 min from GTN https://youtu.be/fxx2Uc0AjFk |
Level 1 |
|
|
Saturday |
Bike |
45 min Turbo |
Moderate Pace |
|
Week 2 – 3rd May 2020
|
Day |
Activity |
Details |
Tempo |
Notes |
|
Sunday |
Rest day |
Stretch and recover |
|
|
|
Monday |
Run |
20 min |
Easy Pace |
|
|
Tuesday |
Bike |
35 min Turbo |
Moderate Pace |
|
|
Wednesday |
Run |
20 minutes |
Easy Pace |
|
|
Thursday |
Bike |
35 min Turbo |
Moderate Pace |
|
|
Friday |
HITT Session |
15 min from GTN https://youtu.be/fxx2Uc0AjFk |
Level 1 |
|
|
Saturday |
Bike |
50 min Turbo |
Moderate Pace |
|
Week 3 – 10th May 2020
|
Day |
Activity |
Details |
Tempo |
Notes |
|
Sunday |
Rest day |
Stretch and recover |
|
|
|
Monday |
Run |
22 min |
Easy Pace |
|
|
Tuesday |
Bike |
40 min Turbo |
Moderate Pace |
|
|
Wednesday |
Run |
22 minutes |
Easy Pace |
|
|
Thursday |
Bike |
40 min Turbo |
Moderate Pace |
|
|
Friday |
HITT Session
Run |
15 min from GTN https://youtu.be/fxx2Uc0AjFk 10 min |
Level 1
Easy Pace |
|
|
Saturday |
Bike |
55 min Turbo |
Moderate Pace |
|
Week 4 – 17th May 2020
|
Day |
Activity |
Details |
Tempo |
Notes |
|
Sunday |
Rest day |
Stretch and recover |
|
|
|
Monday |
Run |
18 min |
Easy Pace |
|
|
Tuesday |
Bike |
30 min Turbo |
Moderate Pace |
|
|
Wednesday |
Run |
18 minutes |
Easy Pace |
|
|
Thursday |
Bike |
30 min Turbo |
Moderate Pace |
|
|
Friday |
HITT Session
|
15 min from GTN https://youtu.be/fxx2Uc0AjFk |
Level 1
|
|
|
Saturday |
Bike |
50 min Turbo |
Moderate Pace |
|
NOTES
Relaxed pace - A pace that is above jogging that you can sustain. It should be fast enough to make you sweat yet not unduly tire you out. In Heart Rate monitors it should be around 55-65% of max – Zone 1 to low zone 2
Moderate pace - A faster pace which forces you to work harder and when you come back you should feel tired. In HR monitors it should be around 65-75% of max – Zone 2
Challenging pace - This is above race pace and should be fast enough that by the end of the run/bike you aren’t able to continue. About 75-85% of max heart rate – Zone 3
Stretching and recovery - Stretching is vital to keep the body from hurting too much and to prevent injury. Stretch all major muscle groups and spend about half an hour doing this on off days. Before and after exercise stretch all muscles for 5-10 minutes. 3-5 minutes of walking is ideal for warm up and cooling down before and after exercise also. Do not neglect this part of your training.
Always consider others if you are in a public place and be mindful of sharing these spaces for your own safety and the safety of others.
It is good to record how you feel as you can then see progress and also have a record of the good and bad days, I guarantee the good will outweigh the bad by the end of the program.
Full 12-week training plan available here
Other Helpful Reading
5 Running Hacks for Speed and Endurance
How to get faster at Cycling - 6 Great Tips
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