Build a Solid Running Base
Build a Solid Running Base
Author
Brittney Jacobson
Length
8 Weeks
Plan Description
A smart, sustainable plan to help you fall in love with running (or fall back in love).
This 8-week program is designed to gradually build your endurance, strength, and confidence — whether you're brand new to running, coming back after a break, or prepping for longer-distance training like a 50K.
We start with walk/run intervals and slowly increase your running time until you're confidently running for up to 75 minutes by the end of the plan. You’ll train 3–4 days per week, with easy-to-follow workouts that can be done outdoors or on a treadmill — wherever you are, whatever season you're in.
To support your running and keep you injury-free, this plan also includes:
2 strength training workouts per week (no gym required!)
1 full rest day per week
Built-in flexibility to move workouts around your schedule
Whether you're just getting started, returning to movement, or building a base before stepping into my 50K training program, this plan is designed to meet you where you are and help you build smart, strong, and sustainably.
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
|
02:39:00 | 01:15:00 |
|
strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:39:00 | 01:15:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
- 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.
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.