8 week 5K to 10K Base Building Plan (with Zones)

Training Load By Week
Training Load By Week

This 8 week base building plan can be used by the beginner to the advanced athlete that has a base of at least 15 miles a week. It is a perfect plan for deepening your base before introducing speed, so it can be used by a newer runner, a runner at the beginning of their racing season, or a runner returning from injury.

If you are just starting out and do not have this base yet, I recommend the P3|Running 12 week - 5K - Beginner Run/Walk training plan and/or the P3|Running 8 week Beginner 5K training plan. This plan is a perfect lead up to the P3|Running 8-week Intermediate Plan that focuses more on developing speed.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele offers one, 15-minute complementary phone call to answer questions.

Coach Michele is an RRCA Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.

Sample Day 2
5mi
3 x 3 x 3 Hill Workout

Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade. 

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain). 

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 2 more times (Total of 3 times). 

1 to 2 mile cool-down at easy conversational pace.

Sample Day 3
2mi
2 mile Aerobic Run

Run at a light pace.

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 4
4.5mi
40 minute Steady State Run

15 minute warm-up at easy conversational pace
10 minutes @a moderate pace (close to 80%) at the top of Zone 3.
15 minute cool-down at easy conversational pace

Sample Day 6
4mi
4 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 7
2mi
2 mile Recovery Run

Run at a very light to light pace.

You should at be at about 50 to 60% effort (Zone 1) The recovery run should feel easy and you should be able to easily carry on a conversation for the duration of the run.

Sample Day 9
5mi
3 x 3 x 4 Hill Workout

Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade.

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain).

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 3 more times (Total of 4 times).

1 to 2 mile cool-down at easy conversational pace.

Sample Day 10
2mi
2 mile Aerobic Run

Run at a light pace.

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Michele Pettinger
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P3 | Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.