8 Week Base Building Run Plan

Author

Benjamin Hyde

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 1 Day Off

Longest Workout

1:10 hrs

Plan Specs

running 5km beginner intermediate base period

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is designed to build fitness as an introduction to distance running.

Athletes should use this plan if they already have a base level of run fitness and can complete 20+ minutes of run/walk intervals.

The plan requires athletes to run in intensity zones based on perceived rate of exertion.
Easy - a conversational running pace, athletes should not be out of breath when conversing whilst running.
Moderate - a small step up in pace from the easy zone. If running with a training partner you should be able to speak but sentences will be broken by taking a breath regularly.
Moderate - Hard - speaking becomes difficult at this pace, you can manage one word answers or very short sentences.
Hard - this pace is quite hard to sustain, you can potentially manage to hold that pace for a few minutes but no more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:05

Benjamin Hyde

I've always been interested in developing fitness in others. As a Physical Education teacher, I have extensive experience in educating others on how to write effective programs. Applying this knowledge is a passion of mine and I have been working with athletes of all ages to improve their fitness and achieve their athletic goals for 5 years.

Back to Plan Details

Sample Day 1

0:30:00
25TSS
30' Easy Run

30' Easy Run

Sample Day 4

0:30:00
25TSS
30' Run

10 min Very Easy warm up
5 x 2min Moderate Run, 1min Easy Jog
5' Very Easy cool down

Sample Day 6

0:30:00
25TSS
30' Easy Run with 10' Mod

10' Easy
10' Mod
10' Easy

Sample Day 8

0:30:00
25TSS
30' Easy Run

30' Easy Run

Sample Day 11

0:30:00
30.8TSS
30' MAF Run

30' Run at under MAF Heart Rate.

Sample Day 13

0:45:00
43.3TSS
45' Easy Run with 2 x 10' Mod

10' Easy Run
2 x (10' Mod, 5' Easy)
5' Easy

Sample Day 15

0:40:00
35TSS
40' Easy Run with 10' Mod

20' Easy (warm up)
10' Mod
10' Easy (cool down)

8 Week Base Building Run Plan

$10.00 - Buy Now