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 

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