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


Dan Holmes

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10 Weeks

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Plan Description

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
Lactate Threshold and
Speed workouts

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
37mi 12mi
Day Off x2
2:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
37mi 12mi
Day Off
2:00 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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!

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