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Running Base builder


Greyling Coaching

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No Ratings


14 Weeks

Plan Specs

running trail intermediate time goal hr based strength

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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.

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Plan Description

This plan is aimed at getting your base mileage up from 40km per week to 80km per week. It incorporates easy runs, core sessions, long runs and speed work. It will steadily build you up in 4-week cycles with 3 weeks of building and a rest week afterwards. This plan is recommended if you need more structure and you are already doing 3-4 runs per week of 5-10km.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:38 hrs 1:15 hrs
0:53 hrs 0:50 hrs
0:05 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:38 hrs 1:15 hrs
0:53 hrs 0:50 hrs
0:05 hrs 0:15 hrs
—— ——

Training Load By Week

Landie Greyling

Greyling Coaching

Landie & Christiaan Greyling has been on the trail running scene since 2008. They were in love with the sport from the very start. The couple met on a trail, got engaged on trail and even married on a trail in 2012. Trails are where they spent most of their time together and the results are paying off!

Sample Day 1

Crosstraining of your choice

Sample Day 2

6k easy

Sample Day 2

10min Core workout

Follow this link:

Sample Day 3

6 Minutes Plank habit

Make planking a daily habit.
1 Minute for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 minutes
3 Spiderman
4 Superman
5 Hip openers

Example video:

Sample Day 3

6k Easy

Terrain of your choice, finish with 6 x strides.

Sample Day 4

Easy 10k

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

Sample Day 5

Foam rolling

Regular foam rolling is important. Follow this link for some useful foam rolling techniques:

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