Base Training (Building to 30 miles per week (48km)
Author
Dan Holmes
All plans by this CoachLength
10 Weeks
Typical Week
3 Day Off, 4 Run
Longest Workout
9 miles
Plan Specs
running
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Summary
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
Stats
Sample Day 1
If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!
Sample Day 2
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
If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!
Sample Day 4
Keep the intensity at about 70-81% of your Max HR
Sample Day 5
Keep the intensity at about 70-81% of your Max HR
Sample Day 6
If taken as a rest day, spend the time stretching, mobilising and releasing your muscles, nerves and joints!
Sample Day 7
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.