Base Training (Building to 30 miles per week (48km)

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

10 week base building plan, building from 16 to 30 miles per week. This is a perfect training plan for those looking to rebuild their endurance base, and as a precursor to the longer Half Marathon and Marathon training plans. The sessions include: General Aerobic Endurance Lactate Threshold and Speed workouts

Sample Day 1
1:00:00
Rest Day / Cross Training

If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!

Sample Day 2
4mi
General Aerobic: 4 miles

These runs are shorter than a long run and need to be performed at a comfortable pace. This will allow you to increase your milage without compromising your recovery from the more strenuous workouts.

Keep the intensity at about 70-81% of your Max HR

Sample Day 3
1:00:00
Rest Day / Cross Training

If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!

Sample Day 4
3mi
General Aerobic: 3 miles

Keep the intensity at about 70-81% of your Max HR

Sample Day 5
3mi
General Aerobic: 3 miles

Keep the intensity at about 70-81% of your Max HR

Sample Day 6
1:00:00
Rest Day / Cross Training

If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!

Sample Day 7
6mi
Endurance: 6 miles

A key component in all the training plans, endurance runs are simply your longest runs of the week, with the primary benefit of increasing your endurance.

Begin at a conversational pace, gradually increasing your tempo as the run progresses, so that you are between 74 and 84% of your Max HR, and possibly up to Lactate Threshold at the end.

Dan Holmes
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Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!