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

Author

Dan Holmes

All plans by this Coach

Length

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

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

Dan Holmes

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!

Back to Plan Details

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.

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

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