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8 Week Base Building Run Plan

Author

Benjamin Hyde

All plans by this Coach
No Ratings

Length

8 Weeks

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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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:05 hrs 1:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:05 hrs 1:10 hrs
—— ——

Training Load By Week


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.

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)

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