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Mile High Run Club Base Building Plan

Author

Mile High Run Club

No Ratings

Length

4 Weeks

Plan Specs

running marathon beginner base period

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.

Plan Description

A 4-week program for base building, off-season structure, pre-season training, and general maintenance.

Description: MHRC Base Building is a 4-week program that is open to any level of runner. Using Mile High’s easy to follow levels of perceived exertion, runners can find their own pace through daily workouts to help build a solid foundation for a 12-14-16 or 18 week Half or Full Marathon training program, to maintain fitness during times of uncertainty, or to simply provide structure during the off-season. Runners have the option to access a Mile High coach at any time during their 4-week training through the Training Peaks platform (for an additional cost).



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
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Workouts Per Week Weekly Average Longest Workout
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Sample Day 1

20-40 min easy

Based on ability level, training goals, and mood- athlete should run 20-40 minutes easy
What is easy?
Recovery pace
Conversational pace
5 out of 10 effort
"Level 1" speed in MHRC lingo

Sample Day 2

Speed Run - 1:00 min intervals

8-14 x 1:00 min ON + 1:00 min OFF

workout notes:
_8 reps for beginner, 14 reps for advanced
_the "ON" should be 10k effort or 80% effort and the "OFF" should be a walk for beginner (not standing) and an easy jog for advanced

Sample Day 3

30-60 min easy

Based on ability level, training goals, and mood- athlete should run 30-60 minutes easy
What is easy?
Recovery pace
Conversational pace
5 out of 10 effort
"Level 1" speed in MHRC lingo

Sample Day 4

OPTIONAL Second Speed Run

30 min easy w/ 6 x 20 second strides workout notes: _strides AKA accelerations _you're not trying to hit a specific PACE _approx 100m accelerations where you start at a jog, build to about 95% effort, and then gradually slow to a stop _one stride should take you about 20-30 seconds

Sample Day 5

Athlete's Choice

Could be an off day, could be a walk around the neighborhood, or light, low-impact cross training (ex: yoga, cycling, swimming, elliptical, functional body weight strength)
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You know your body best and only you know what is best for you today

Sample Day 6

Long Run 4-6 miles

Again, this should be based on current ability level (are you going from quarantine couch to 4-week training plan or starting with an existing 20 miles per week base?)

Sample Day 7

Athlete's Choice

Could be an off day, could be a walk around the neighborhood, or light, low-impact cross training (ex: yoga, cycling, swimming, elliptical, functional body weight strength)
-
You know your body best and only you know what is best for you today

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