COROS COACHES: Get Back on Track: 6-Week Beginner Friendly Training Plans

As part of our new COROS Coaches service, we received a few questions regarding how to build an aerobic base, while incorporating strength training . Below you will find our coaching insights on the matter and new 6-week plans to help you get started or fit training back into your lifestyle!

Why Is It Important to Build An Aerobic Base?

Whether you’re new to running, recovering from an injury, or trying to build back from an injury, it’s common to feel frustrated if progress seems slow or the training feels challenging. It’s important to avoid rushing into intense workouts too quickly.

All runners can benefit from building an aerobic base. The main goal is to improve your aerobic capacity by gradually increasing the distance and intensity of your runs. This helps your body adapt, become stronger and reduce the chances of getting injured. Think of it as building a solid foundation for your running journey.

This low-intensity training promotes aerobic development without excessive stress on the body. It’s important to listen to your body, incorporate rest and recovery, and progress gradually to avoid overtraining.

Incorporating Strength Training

You can improve running form, prevent imbalances, and run more efficiently on the road and trails by incorporating strength training exercises that target key muscle groups involved in running.

You want to focus on exercises that target core, glutes, hips, and legs. A few examples would be squats, lunges, planks, hip bridges.

Example of a Squat with dumbbells

The first few weeks you want to keep it simple with bodyweight exercises and as you feel stronger and more comfortable with the exercises, try adding resistance bands and weights.

Not sure where to start? You can visit our COROS Verified Workouts. Here are two examples of workouts that you can download to your training calendar:

  • Bodyweight- Running Specific: 45-min bodyweight workout designed to help runners build strength as part of their training journey in a home setting. No additional equipment required, but weights can be used for progression.
  • Full Body with weights: 60-min full-body workout designed to improve general fitness and safe return to training after off season.

For runners, it is ideal to include at least 2 days of strength training. But remember, just like with your running, you should gradually increase the intensity and volume of strength training exercises to avoid overexertion or excessive muscle soreness.

What Should My Training Look Like?

As you start to put together your base training plan there are a few things to consider:

  • Increase your mileage before intensity: An easy way to monitor your intensity over the 6-weeks is through the Intensity Distribution graph. Although this rule should be individualized, aim for an increase of roughly 10% each week to prevent overreaching.
  • Maintain an easy pace throughout the plan: Focus on Aerobic Endurance. If you ever feel like you are running too fast, try the Talk Test to see if you can hold a conversation as you run. If you’re unable to carry on a conversation, you are likely running too fast.
  • Include at least 1-2 Strength and Mobility Workouts: Avoid overcomplicating by sticking with basic exercises that will benefit your running.
  • Prioritize rest and recovery days: Your body doesn’t know time or distance but it does recognize stress. As you begin to increase your training you can monitor your Training Status within the COROS App or Training Hub. This metric allows you to see how your recent training compares to your overall fitness. As your stress levels rise, be sure to take recovery days as needed.
Progressive overload as seen in this 4-Week Intensity Distribution graph.

New 6-Week Beginner/Intermediate Runner Base Plans

We have released two new 6-week training plans for you to download on your watch and try out! These plans are designed to help you feel stronger for longer periods of time!

To download the new training plans please visit:

  • 6 Week Beginner/Intermediate Base Plan: this plan focuses on time-based running with the goal of increasing your weekly Training Load. It will include aerobic runs, pick-ups, power walks and bodyweight strength.
  • 6 Week Beginner Base Plan: this plan focuses on HR based run/walk intervals that will increase with the goal of being able to run consistently for over an hour. It will include run/walks, power walks and bodyweight strength.
Example of the 6 Week Beginner/Intermediate Base Plan

While this plan works for all athletes, it’s especially powerful for individuals who are reintroducing fitness into their lifestyles. It’s perfect because it allows athletes to slowly build their base while incorporating strength training at the same time. It’s a fantastic way for them to regain their strength and feel empowered as they ease back into their fitness journey.

If you would like your own training questions answered, send us an email at and we will be happy to share insights!

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