KS 🌺💪 5 Weeks - Run (Trail) & Open Water - Build Phase - FULL Strength Plan
KS 🌺💪 5 Weeks - Run (Trail) & Open Water - Build Phase - FULL Strength Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
5 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is how you build up performance after a base phase. Enjoy the beauty and fun of (trail) running! Swim & Open Water Sessions are included for active recovery.
Further you'll find a FULL - high level - strength (gym) plan (for advanced and experienced athletes only) to download (and print if preferred) including your own protocol to track your progress. If you open your Workout you'll find a PDF with the full plan. Lot of workouts have You-Tube Links connected for proper technique. Every week also includes mobility and/or stretch sessions for your health and a performance boost.
A fully equipped gym is ideal to conduct this strength plan. Every week consists of 2 strength trainings with a proper warm-up for mobility, injury prevention and health. The plan is designed to fit into a full run or triathlon (all distances) training plan. Every session should be doable within 1,5 hours maximum.
Make sure you discuss this plan with your coach if you have one or make sure yourself to take care of your entire training load/stress and proper de-load. Remember for every session: SAFETY FIRST! It would be ideal to conduct the training with a training buddy. All weight lifting exercises must be spotted and/or make sure you use proper safety equipment such as safety bars within the rack.
Run trainings are based on HR zones. All trainings will be matched with your Garmin if your connection is set up properly. Simply use your watch and start each training!
Please feel free to contact me any time if questions pop up. Always remember: SAFETY FIRST! Enjoy and you'll see an incredible progress within 4 weeks only!
Your Coach, Katharina Steppan, CSCS, Swim & Triathlon Coach
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
Blog: https://www.ultimatesportclub.com/blog
How it Works
Load Your Plan
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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
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
02:08:00 | 01:00:00 |
|
Run
x3
|
02:22:00 | 01:15:00 |
|
Swim
x2
|
01:36:00 | 01:00:00 |
|
Other
x1
|
00:12:00 | 01:00:00 |
|
Bike
x1
|
00:42:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:08:00 | 01:00:00 | |
|
|
02:22:00 | 01:15:00 | |
|
|
01:36:00 | 01:00:00 | |
|
|
00:12:00 | 01:00:00 | |
|
|
00:42:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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