BUILD THE BASE – 10-Week Running Foundation Plan
This 10-week plan is designed for beginner and recreational runners who want to start training consistently, build a strong aerobic foundation and improve their overall running fitness.
With 2–3 runs per week, the plan gradually develops your endurance through easy running, steady efforts, controlled tempo sessions and short speed elements. Training volume and intensity increase progressively to allow your body to adapt safely and consistently.
You will start with a 12-minute baseline test in Week 1 and repeat the same test in Week 10, allowing you to measure your progress and see how your fitness has developed.
What to expect:
• 2–3 structured runs per week
• Progressive aerobic development
• Easy, Steady & Tempo running
• Strides and controlled speed work
• Gradually increasing long runs
• Week 1 & Week 10 fitness test
Goal: Build your aerobic base, become a stronger and more efficient runner, and create the foundation for your next training goal.