Base Training (Building to 30 miles per week (48km)
Browse Training Plan Store
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
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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.