Base Training (Building from 27 to 45 miles per week (72km)

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
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 5km and 10km, or even 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
6mi
General Aerobic: 6 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
3mi
General Aerobic: 3 miles

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

Sample Day 4
4mi
General Aerobic: 4 miles

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

Sample Day 5
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 6
5mi
General Aerobic: 5 miles

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

Sample Day 7
9mi
Endurance: 9 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!