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.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

New Year - Beginner Run Base Plan - HR Based

Browse More Plans

New Year - Beginner Run Base Plan - HR Based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Creator: Maria Simone, No Limits Endurance Coaching, USA Triathlon Level 2e Certified Coach, USA Cycling Level 2 Certified Coach

Length: 8 weeks

Ability level: Beginner


This 8-week plan is designed to help you create fitness for your goals in the new year.

The plan includes information about how to set your HR zones for running. Run workouts are structured using HR. Athletes are also given instructions on how to gauge RPE (rating of perceived exertion) to match up with the zones. As such, if you do not have a reliable HR tracking device, you can use your RPE. At the end of this plan, athletes will be able to run up to 60 minutes. You may also opt to do any run with a run-walk approach

Prior to starting this plan, you should be able to run or run-walk 20 minutes continuously as an aerobic effort. The plan includes 3-4 runs per week. The also includes strength workouts, as well as suggestions for mobility and recovery.

This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - maria@nolimitsendurance.com. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email the questions at once for the fullest response. If you'd like a phone or video consult, you receive 20% off the current rate. See information about personal consults here: https://www.nolimitsendurance.com/coaching-plans/personal-sessions/. (In-person consults are available within a 30 minute radius of Westminster, CO. Otherwise, virtual consults can be made from anywhere!)

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.

Upon purchase of the plan, you can email Maria for the code to get your club discount. Memberships last a full 12 months.

For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook.

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.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Steady base with strides (RPE)

Run00:25:0022 TSSStructured Workout
5 minutes easy warm up

10 minutes steady

5x
- 20 seconds stride
- 40 seconds easy

5 minutes cool down
Details
Tuesday

Mixed Function 4 (ne)

Strength00:30:00
Do this workout as a circuit, either
1) 10-30 repetitions, or
-
2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
---
ABDOMINAL TWIST
Notes: Beginner & Advanced level. Start with the beginner level to learn the movement. If you feel comfortable, you can move on to the advanced level.
How to video: http://www.youtube.com/watch?v=drvh39387LY&feature=related


LUNGES
Notes: How to video: http://www.youtube.com/watch?v=Z2n58m2i4jg


WATER BOTTLE LEG LIFTS
Notes: Lay flat on your back, with a water bottle at your feet. Raise your legs over the water bottle, and then touch them down on the left side of the water bottle. Raise them over the bottle, and touch them down on the right side. Repeat.


WIDE SQUATS
Notes: Begin with feet wider than shoulder width apart and hold both hands to the sides. Slowly squat down to 90 degrees and return to the start position. Repeat as desired.


PLANK
How to video: http://www.youtube.com/watch?v=MvaL9EfAO4M


STANDING PIKE CRUNCH
(From LiveStrong: http://www.livestrong.com/article/95556-standing-ab-exercises/#ixzz1sZxLG4j5)


ALTERNATE SUPERMAN
Notes: How to video: http://www.youtube.com/watch?v=Gui5TqiKjZI


SINGLE LEG DEADLIFT WITH ROTATION
Notes: Stand with your feet about shoulder width apart. Raise your left leg, while bending over to touch the ground with your right fingertips. Balance yourself on your right leg, while keeping your core engaged. Return to start position and repeat with the other side.


BRIDGE
Notes: How to video: http://www.youtube.com/watch?v=yOPkM2pzznc
Details
Wednesday

1 Run Drills (cadence/loading/unloading)

Other00:05:00
SUPPORTED PAWING
2 x 10 reps of the pawing per leg. Use support at first.
Scroll down to #2 drill: https://www.humanvortextraining.com/balance-training-for-triathletes-and-cyclists/

A SKIP, 3 x 20 seconds
Notes: How to video: http://www.youtube.com/watch?v=V2rjA0q-a9k&feature=player_embedded
These next drills recruit the primary movers—namely, the glutes and hamstrings—that operate during the active propulsion phase of the run. For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride. Focus on initiating that pull from the glutes as the hamstrings then join in the motion. This will ingrain the backward pulling motion important for running propulsion into your muscle memory. Use the same arm motion during this drill as you use while running.
--
ANKLE SPRINGS, 3 x 15 seconds
Notes: This drill is useful for instructing form in both loading and unloading phases. You will spring/hop from your ankles, working on quick propulsion from the midfoot/ball of your foot.
How to video: https://www.youtube.com/watch?v=d-98UOXF3lc
---
ANKLING, 3 x 15 seconds
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
---
QUICK FOOT DRILLS, 2 x 30 seconds
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: https://www.youtube.com/watch?v=1I811L9B0C8&t=13s
Details

Steady base with strides (RPE)

Run00:25:0023 TSSStructured Workout
5 minutes easy warm up

15 minutes steady

5 minutes cool down
Details
Thursday

Stability Strength 1 -wk 1 (single side focus)

Strength00:30:00
When this gets easy, you can add a 3rd set. But, it is good to repeat these movements to nail your balance and stability.
_____________________________________

This workout is a balance and strength challenge.

You do not need to use weights for this session; Your focus is on the precision of the movement. However, if you can complete the movements with total balance, you may add some light handweights to progress.

If this is your first time through this routine, please do the lower body with no additional weights.

There are upper body movements that can be done with bands or cable machines. Select light resistance to start for those movements.

60-90 seconds rest between sets.
_____________________________________

FRONT LUNGE with rotation toward lunging leg
2 x 10 per leg, you can do all one side at once or alternate sides.
https://www.youtube.com/watch?v=Z2n58m2i4jg

LATERAL LUNGE
2 x 10 per leg
https://www.youtube.com/watch?v=FUX6Pz8vV0s


REVERSE LUNGE
2 x 10 per leg
https://www.youtube.com/watch?v=ZK-O_aS3GdY

STEP UP
2 x 10 per leg
1 leg at a time (video shows common issues)
https://www.youtube.com/watch?v=0mIqNoUWgvk

SINGLE ARM OVERHEAD PRESS
2 x 10 per side
https://www.youtube.com/watch?v=ro1FDXOJT4I

SINGLE ARM, CABLE OR BAND STANDING ROW (low position)
2 x 10 per arm
https://www.youtube.com/watch?v=_z5NMUxkxxw
(video shows cable machine; can also be done with cords/bands)

SINGLE ARM & SINGLE LEG CABLE OR BAND CHEST PRESS
2 x 10 per arm
https://www.youtube.com/watch?v=PKO75z4yYuQ (video shows bands; can also be done with cable machine)

PLANK
2 sets - Hold for 60 seconds = 1 set
https://www.youtube.com/watch?v=lm_Iy48YDmM

SIDE PLANK
2 sets - Hold for 30 seconds each side = 1 set
https://www.youtube.com/watch?v=H9_wC-Xv2P4
Details
Friday

Cross Train

Crosstrain00:30:00
Non-running aerobic based activity - may include cycling, swimming, elliptical, rowing machine, etc.
Details

Core #01 (ne)

Strength00:20:00
3 rounds of each, reps as noted.

Do this as a circuit, moving from one exercise to the next. Complete all exercises once = one round.
----
STANDING PIKE CRUNCH, 10-15 reps per leg
https://www.youtube.com/watch?v=tOfxSg8Lqcg
Standing pike crunches engage all of the ab muscles. Stand with your feet hip width apart, arms pointing straight above your head. Contract your core and simultaneously raise your right leg and lower your arms so that your hands and foot meet at about waist level. Return to starting position and repeat the movement with the left leg. Allow your torso to flex with the lowering of your arms and keep your moving leg as straight as possible.
--
ABDOMINAL TWIST, 10-15 reps
Notes: Beginner & Advanced level. Select the level that is appropriate to your experience.
How to video: http://www.youtube.com/watch?v=drvh39387LY&feature=related
---
BASIC CRUNCHES, 10-15 reps
Notes: The title might say basic, but when these are done correctly, they will pump your abs up!! Keep your back flat, try to prevent it arching as much as possible.
How to video: http://www.youtube.com/watch?v=Xyd_fa5zoEU
---
FLUTTER KICK, 60 seconds
Notes: Lay flat on your back, with your arms at your sides. Keep your abs tight and engaged. Raise your legs slightly off the ground, and begin flutter kicking them, as if you were swimming.
---
HEEL TOUCHES, 15 reps (per side - so total of 30)
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0
Details
Saturday

Adaptation & Recovery Day

Rest
We use the training stimuli to push the body beyond what it normally does - which breaks it down. So, technically, active training makes the body more fatigued and less fit.

Through recovery (rest, sleep, proper fueling & hydration, daily nutrition of nutrient dense foods, post-workout recovery fueling) we help the body adapt to that training stimuli - which makes the body fresher and more fit.

So, consider these days as a KEY PART of your training. They are not a break from training - they make the training work :-).
Details
Sunday

2 Run Drills (loading/unloading/cadence)

Other00:05:00
CAN CRUSH, 2 x 10 reps per leg

Drill #1 at this link: https://www.humanvortextraining.com/balance-training-for-triathletes-and-cyclists/


FLAT FOOT MARCHING, 2 x 30 seconds
Notes: This is a great drill if you have limited knee lift, weak or tight hip flexors, sit a lot, or rarely sprint.
You will march flat-footed, focusing on lifting your knees high, working your quads and hip flexors, while maintaining an upright posture.
Complete 3 x 30 yard marches, with a walk back to your starting point in between each march.
==
ANKLING, 3 x 15 seconds
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
===
G DRILL, 2 sets, see reps in description.
Notes: Stand with one foot flat and the other leg bent at a 90-degree angle (hold your opposite arm bent to opposite bent leg).
As quickly as possible, hop to get into the same position on the other foot. As you learn to do the drill, focus on doing 10 consecutive, quick hops with the best balance possible. As you improve, work on seeing how many hops you can do with good balance within 15 seconds, then 30 seconds.
The option of this drill is to help you learn how to get off the ground quickly. As such it is good for runners with a low stride cadence, or who tend to splay their feet.
===
QUICK FOOT DRILLS, 3 x 20 seconds
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: https://www.youtube.com/watch?v=1I811L9B0C8
Details

Run 20 min Time Trial (RPE;TP)

Run00:46:0060 TSSStructured Workout
WARM
Dynamic stretches
Easy run 10 minutes
5 x 20 second strides, 40 second recoveries
2 minutes easy
---
MAIN
Run 20 minutes at the hardest sustainable effort you can maintain for the duration. Please be sure to wear your HR monitor.
---
COOL
easy walk & stretching - 10 minutes
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:12:00 01:00:00
Other x4
00:16:00 00:08:00
Strength x3
01:20:00 00:45:00
X-Train x1
00:30:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
02:12:00 01:00:00
Other Other
00:16:00 00:08:00
Strength Strength
01:20:00 00:45:00
Crosstrain X-Train
00:30:00 00:30:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your 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.

$106.24 USD for the first year, billed yearly.

$14.99 - Buy Now