4 week base training block (3 day - Tues/Fri/Sun)
4 week base training block (3 day - Tues/Fri/Sun)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan description
This is a base phase block of 4 weeks training with 3 days of running and up to 2 days of strength work. It is intended to maintain a good basic level of fitness with an interesting variety of workouts whilst including a high percentage of easy running to improve aerobic fitness. The block can be repeated and extended if required to fill a longer period of time.
Who is this for?
This block is ideal for runners who normally run 3 days a week wanting to keep fit in the off-season when not training for specific races.
How does it work?
With the plan, you also get a free TrainingPeaks account. Once you have the plan and the account, you can set the plan to start on any date of you choosing. You will also need to set up your 'Threshold Pace' in your Athlete Settings to make use of the correct pace ranges for workouts. If you have a supported running watch, you can link your watch to download the workout structures and upload your activities after.
What is my 'Threshold Pace'?
This is a pace you can hold for 1 hour. For most people this will be between 10k and half marathon pace. If you are unsure then I would be happy to help you work this out or you can put in your best guess and adjust as you go. NOTE: easy run pace may seem slow but this is deliberate. Judge paces based on your workout days.
What support do I get?
I am very happy to help you with any setup issues you may have with the plan however, if you require ongoing support throughout the plan, please purchase the version of the plan with a month of support added. For any queries, please email me at alan@therunningrules.com.
Anything else I should know?
I have lots of running and nutrition freebies to download here at www.therunningrules.com/freebies.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:06:00 | 01:15:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
00:52:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:06:00 | 01:15:00 | |
|
|
—— | —— | |
|
|
00:52:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.