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Beginner Base Phase (20k-39k)


Owen Connolly

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10 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 Base phase is primarily based on the individuals RPE. It can be adapted to pace or heart rate and adjusted as necessary for the athletes ability.
We acknowledge no two athletes are the same and in so the schedule is fully adjustable with the aim of achieving the same goals.
A solid base is the foundation for a successful season and increases the chance of achieving your goals.

The timings are for reference purposes and are changed to suit each individual athlete. Please contact me via email and we can adapt the plan to suit.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:26 hrs 1:12 hrs
Workouts Per Week Weekly Average Longest Workout
2:26 hrs 1:12 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Owen Connolly

Owen Connolly Running (Coach)

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.