Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Browse More Plans

6 Week Transition-To-Train Plan

Browse More Plans

6 Week Transition-To-Train Plan

Author

Cascade Endurance

All plans by this Coach

Length

6 Weeks

Plan Description

Welcome to Cascade Endurance's 6-week Transition-To-Train plan! The goal with these six weeks is to take you from unstructured "exercise" to a more formal training program following this plan. Use this time to develop strategies on how to manage time each week for workouts, prioritize good nutrition and rest/sleep routines, and identify local routes you can build upon as volume increases.

By the time you reach week 4 of the plan, you should have a decent idea of how you want to proceed with your training following the end of this plan, as you work toward future goals and objectives. Whether you seek individual coaching or another training plan option, check out CascadeEndurance.com for more details.

Happy Training!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Training Plan Sample Week

Sample Workouts - Week 100

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Monday

AeT Test

01:15:00

*This test utilizes the "Aerobic Decoupling" algorithm present in Training Peaks, which is represented by the "Pa:HR" metric in the Analytics of each workout.

This test can be done on either on a treadmill or stair machine. It can not be done on an uphill/downhill out and back course.

1) TREADMILL: Set treadmill to 10-15% and begin hiking slowly. Gradually build speed over the first 10-15 min until HR stabilizes at what you FEEL is an easy aerobic effort. You can also opt to target your "Maximal Aerobic Function" heart rate of (180-age).

NOW YOU ARE READY TO BEGIN THE TEST.
Once that speed and grade is dialed in do not adjust speed or grade again during the test. Hike continuously for 60 min at this speed.

Record HR and upload to Training Peaks.

TO DETERMINE RESULTS:
Take the average of the first half, and the average of the second half of your 1-hr test. If the difference between these two averages is greater than 5%, your initial target HR was too high for an AeT, and you should lower it by 5bpm for training. If the difference between the averages was 3-5% then your target HR is appropriate as an AeT and you may use it for future aerobic training. IF the difference between the two averages was <3%, you can afford to INCREASE your target HR by up to 5bpm to use that new number as your AeT.

Details

Tuesday

Strength I: Core/Stability

01:00:00

This workout will target your deep abdominal (core) musculature, and help train your hip strength to bolster stability on each leg and prepare you for more robust strength training to come.

WARMUP:
- 10min on treadmill or elliptical, very easy effort

CORE STRENGTH:
- 3 circuits of below exercises, 10 reps for each exercise (unless otherwise dictated)
- Begin and end each set with a 45sec front plank on forearms
- Make sure to draw navel in toward spine (like you're sucking in a gut) to ensure you engage core musculature and not place strain on lower back
EXERCISES:
- 3-2 point plank (aim for 5sec hold of most difficult position)
- Push ups
- Kayakers
- Hanging knee raise
- Up/downs
- Table top to gymnast L

STABILITY: 3 circuits of:
- Single leg RDL: 10 reps, each leg
https://www.youtube.com/watch?v=NKVI6RkMARs&feature=youtu.be

- Box Step-up (no added weight): 10 reps, each leg (make sure to place foot far enough forward on box such that you weight the on-box foot at the heel when stepping up; lower slowly back down)
https://www.youtube.com/watch?v=MTPa-Of3iHY&feature=youtu.be

- Star Touches: Not a high-exertion exercise but will initiate good hip stabilizing. Make sure not to "hitch" your hip (the guy in the below video does a bit): this occurs which your hip drops down on one side or the other. 4 touches each leg

https://www.youtube.com/watch?v=j7rcoWkGcms

Details

Wednesday

Aerobic Run

00:30:00

Run at AeT for entire duration on flat/rolling terrain.

Details

Thursday

Alison's Mobility Routine

00:10:00

Complete the mobility routine shown here:

https://www.youtube.com/watch?v=ixm3Bj239eU&feature=emb_logo

Details

Hip strengthening exercises

00:05:00

Following the workout, I want you to use the following protocol for some hip strengthening:

7-way Hips: https://www.youtube.com/watch?v=lwP2U5fqjD0

Details

Friday

Core Maintenance

00:30:00

WARMUP:
- 10min easy stretching, range-of-motion drills (arm/leg swings, light hops)

CORE:
3 circuits of the following:
- Windshield wipers (12)
- Kayakers (use rocks, etc for weight) (12 rotations to each side)
- Front plank (1 min; place weight on back)
- Push ups (20)
- 3-2 plank (10sec in most difficult position)
- Strict sit-ups (10; hold weight as needed)
- Hanging leg raise (straight arms) (10)

Details

Saturday

Aerobic activity (choice)

01:00:00

Your choice of run, hike, bike, paddle... Emphasis should be on maintaining (not exceeding) Aerobic Threshold (AeT), and gradually increasing amount of vertical gain in whichever modality you choose.

Details

Sunday

Distance run/hike

01:15:00

Head out on terrain (trails or uphill/rolling forest roads) for entire duration, not exceeding AeT. Alternate running and walking and seek to increase run duration over the course of these longer days, as HR allows.

Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Other x5	01:13:00	01:00:00
Run x3	02:43:00	02:00:00
Strength x2	01:30:00	01:00:00
Day Off x1	——	——
Walk x1	00:47:00	01:15:00

Workouts Per Week		Weekly Average	Longest Workout
Other		01:13:00	01:00:00
Run		02:43:00	02:00:00
Strength		01:30:00	01:00:00
Day Off		——	——
Walk		00:47:00	01:15:00

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.

View all Training Plans by this Coach

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.
Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?

| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

Author

Cascade Endurance

All plans by this Coach

Length

6 Weeks

$35.00

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.
Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?

| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$35.00 - Buy Now