Training plan, one and a half hours of running at a time, free training plan to download, 17.10.

23, 11:29

Flex90 training plan - Goal: run for 90 minutes at a time

Version 07/09/2018
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Export of the training plan

Tip: You can print out the training plan below or alternatively (or additionally) have it exported for your appointment
calendar.
For this purpose, a corresponding export function is available below the training plan.

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Tip: a print version of the training plan is displayed below. If you cannot print with your mobile device or want to
provide the training plan in the mobile device's calendar, you should export it with the export function below the
training plan and then import the export file into your calendar.

Note on the training plans of Lauftipps.ch

These training plans are general guidelines. In case of health restrictions, overweight, after a longer training break
or at an older age, a preliminary examination and consultation with the doctor is necessary and should also be
repeated during training.
The training plans are only suitable for perfectly healthy, adult people.
The training must be individually adapted to your performance, your age, your condition and your medical
conditions.
This training plan was created with your personal input and is only suitable for you (except FlexStart).
If discomfort, pain or unusually high pulse values occur during training, you must interrupt the training immediately.
Depending on the severity of the symptoms, a visit to the doctor is appropriate.
Only complete training sessions if you feel completely healthy.
Before using this training plan, find out on the training plan page for which target groups this training plan is
suitable.
Run a competition only if you have specifically prepared for the appropriate distance.
The liability and responsibility for the handling and implementation of this training plan lies with the consumer
himself.
On Lauftipps.ch you will find a lot of topics that can help you carry out your training plan. You can quickly find some
tips with the direct links on Lauftipps.ch! Sitemap: lauftipps.ch/LT277

Feedback
Well over 100,000 flex training plans are generated every year. In recent years, I have constantly improved the plans - also
with inputs from users. I am also happy to accept your suggestions for improvement. I am happy with you about your
successes with the training plan. Write to me if you have achieved your goal!

Mail: flex@lauftipps.ch - I'm guaranteed to get in touch! :-)

Voluntary contribution to expenses?

If the training plan serves you well, I look forward to a voluntary contribution to expenses:
https://paypal.me/lauftipps or by bank transfer: lauftipps.ch/spende.

If you are older than 35 years and have not done any sport at all in the last few years, get examined by a doctor

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Training plan, one and a half hours of running at a time, free training plan to download, 17.10.23, 11:29

beforehand. If you are clearly overweight, it is better to start with other sports that put less strain on the joints (swimming,
aquajogging, cycling...).

The training plan is in accordance with the beginner's plan Flex60 (lauftipps.ch/LT339). So you already run half an hour to
an hour three times a week.

After 10 weeks, you could participate in a folk run and cover a distance of up to 10 km with the aim of "getting through".

Especially with beginners, the calculated pulse values can hardly be maintained with slow running. It was the same with me
at the beginning. If you run with a higher pulse than indicated in the Flex90 and can still talk to someone, the load is ok.
Even the strongly individual maximum pulses cannot be optimally calculated with the mentioned formula. If the pulse
values in the plan seem too low to you because you simply have a higher maximum pulse, you simply indicate 8 - 10 years
less at age. The values will then be adjusted accordingly. Unfortunately, your real age in the passport / personnel certificate
remains unchanged...

Instructions:
1. Run
It is very important that you consciously complete the running sessions slowly. It's best to wear a heart rate monitor. To
calculate the approximate training pulse range, you need your maximum pulse. If you do not know this, calculate an
approximate value on the pulse calculator (lauftipps.ch/LT147). With this you feed the form and you get your training pulse
area.

But you can also simply walk at a "feel-good pace". You can easily talk to someone during training. With faster units,
entertainment is difficult.

The most common beginner's mistake is running too fast. You don't dare to jog around so slowly? That's how it went for
every runner who started from scratch. If you stick to the training intensity, you will enjoy running for a long time. If you
often run too fast, you will soon give up exhausted. That would be a shame!

2. Cancel training
If you don't feel well, you leave the training or stop it! It makes no sense to want to catch up on unusual trainings.

3. Reward brings motivation

If you were able to keep up with your training to some extent after a few weeks, reward yourself. Rewards always inspire!
Set yourself a goal: If you can walk for an hour at a time, you will be invited to a fine meal outside. Maybe the motivational
reasons of Lauftipps.ch (lauftipps.ch/LT131) will bring you something!

4. Feedback
I spent a lot of time trying out and programming these plans. If you have suggestions for improvement or discover errors, I
am happy to receive a message (Lauftipps.ch: Contact). Maybe you will find the answer to your question on FAQ.
(lauftipps.ch/LT262)

5. Background of the flex training plans

The flex training plans are not professional plans. I have put them together based on my running experience and the
principles of training theory. Target audiences are runners who run a competition with relatively little effort or want to start
running. You can read how the plans were created and structured under "Background of the flex training plans".
(lauftipps.ch/LT406)

6. Distribution of training days

The easiest way is to complete the first training on Monday, the second on Wednesday, the third on Saturday (MO, MI, SA).
If it suits you better, you choose DI, DO and SO. But you can also change the days, depending on how you are.

7. Driving game
During the driving game, you run according to your mood: to the next crossroads quickly, a few minutes very loosely, to the
bridge quickly, etc. A driving game results from your running round and should be "unplanned". More about the driving
game at lauftipps.ch/LT400.

8. Supplementary training

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Regular stretching (lauftipps.ch/LT106) and strength training (lauftipps.ch/LT107) should be integral parts of your running
training. Running school "Lauf-ABC" is also important for a clean and economical running style and must not be missing in
training (lauftipps.ch/LT100).

And now: Have fun running!

Explanation of the weekdays: MON/DD means: Either on Monday OR on Tuesday.

Answers to questions about the training plan can be found under FAQ on lauftipps.ch/faq.
Legend: loDL: loose endurance run - LDL: long endurance run, longjog - laDL: slow endurance run - züDL: rapid endurance
run - TDL: endurance run - IV: interval training, intervals - TP: trot breaks, walking breaks - EL: run in, warm up - AL: cool
down, run out.
Pulse range (maximum pulse:170)
Week 1 (from 23.10.2023) Duration
(percent MHF)
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
WED: 40 min loose endurance run 40 min 125 to 131 (76%)
SO/SA: 60 min casual endurance run 60 min 120 to 126 (73%)

Total 140 min

Week 2 (from 30.10.2023) Duration Pulse range
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
WED: 40 min loose endurance run 40 min 125 to 131 (76%)
SO/SA: 70 min relaxed endurance run 70 min 120 to 126 (73%)

Total 150 min

Week 3 (from 06.11.2023) Duration Pulse range
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
WED/THU: 50 min loose endurance run 50 min 125 to 131 (76%)
SO/SA: 70 min relaxed endurance run 70 min 120 to 126 (73%)

Total 160 min

Rest week 4 (from 13.11.2023) Duration Pulse range
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
WED/THU: 30 min loose continuous run 30 min 125 to 131 (76%)
SO/SA: 60 min casual endurance run 60 min 120 to 126 (73%)

Total 130 min

Week 5 (from 20.11.2023) Duration Pulse range
MON/SD: 50 min loose endurance run 50 min 129 to 135 (78%)
125 to 131 (76%)
WED/THU: 10 min EL, 20 min driving game or speedy DL, 10 min
40 min 139 to 145 (84%) (quick endurance
loDL
run)
SO/SA: 70 min relaxed endurance run 70 min 120 to 126 (73%)

Total 160 min

Week 6 (from 27.11.2023) Duration Pulse range
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
125 to 131 (76%)
WED/THU: 10 min EL, 20 min driving game or speedy DL, 20 min
50 min 139 to 145 (84%) (quick endurance
loDL
run)
SO/SA: 80 min relaxed endurance run 80 min 129 to 135 (78%)

Total 170 min

Week 7 (from 04.12.2023) Duration Pulse range
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
125 to 131 (76%)
WED/THU: 10 min EL, 20 min driving game or speedy DL, 10 min 40 min 139 to 145 (84%) (quick endurance

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loDL run)

SO/SA: 90 min relaxed endurance run 90 min 120 to 126 (73%)

Total 170 min

Rest week 8 (from 11.12.2023) Duration Pulse range
MO/DI: 40 min loose endurance run 40 min 129 to 135 (78%)
WED/THU: 30 min loose continuous run 30 min 125 to 131 (76%)
SO/SA: 60 min casual endurance run 60 min 120 to 126 (73%)

Total 130 min

Week 9 (from 18.12.2023) Duration Pulse range
MON/SD: 50 min loose endurance run 50 min 129 to 135 (78%)
125 to 131 (76%)
WED/THU: 10 min EL, 20 min driving game or speedy DL, 10 min
40 min 139 to 145 (84%) (quick endurance
loDL
run)
SO/SA: 90 min relaxed endurance run 90 min 120 to 126 (73%)

Total 180 min

Week 10 (from 25.12.2023) Duration Pulse range
MO/D: 20 min relaxed endurance run 20 min 129 to 135 (78%)
WED/DO: 20 min relaxed endurance run or rest day 20 min 129 to 135 (78%)
SO/SA: People's run over 4 to 10 km with the goal "ArrIVE"
90 min
10 min EL, 10 min AL (or just run 90 min at a time and enjoy!)
» Donation for your training plan (lauftipps.ch/LT900)
Follow-up training plan:

If you train 3 units and 2.5 to 3 h in the week, you can continue training with the Flex10 and participate in a 10 km run (or
shorter).

Under lauftipps.ch/LT211 you can go directly to the input mask. Fill in the result of your first popular run or a comparison
time (How far do you get at 75% of your maximum heart rate in an hour? - lauftipps.ch/LT407). Then the training plan will
be adapted to your performance.

Have fun training!

Did the training plan suit you? I am looking forward to a voluntary contribution to expenses:
https://paypal.me/lauftipps or by bank transfer: lauftipps.ch/spende.

Enter the training plan in your schedule

The above training plan can be exported and then imported into your calendar.
Further information is provided at lauftipps.ch/LT943.

Appointment calendar export

Note: 30 training units will be exported and written to your calendar when imported.

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Training plan, one and a half hours of running at a time, free training plan to download, 17.10.23, 11:29

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Flex90 - Training plan: Version 09.07.2018 (lauftipps.ch/LT445)

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