The Base Building Plan has one goal, to increase your weekly volume. Increasing weekly volume is one of the most effective ways to develop fitness. This plan keeps things simple and prioritises steady week by week progress to increase your volume.
Weekly speed work is included but is kept to a minimum so it does not overly fatigue you.
The plan technically has 3 variations based on your training availability:
Option 1:
Availability - 2 days per week
Starting Volume - 1 hr 15 mins
End Volume - 5 hrs
Option 2:
Availability - 4 days per week
Starting Volume - 2 hr 15 mins
End Volume - 8 hrs
Option 3:
Availability - 6 days per week
Starting Volume - 2 hr 45 mins + 30min cross train
End Volume - 10 hrs + 2hrs cross train
The plan builds theses volumes across 24 weeks, but you can start and end on any week to suit your specific needs.
This plan is useful for those wanting to build to the initial volume requirements on another training plan or to be used in the off season to develop a large aerobic base.