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8 week base building program.


Ronel Nattrass

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8 Weeks

Refund Policy

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.

Plan Description

This is a simple base building program ideal for someone starting out with a specific race in mind and wanting to build a solid base before starting more serious training. It peaks off at 60km per week and will set you up for a second block of more serious training. It requires 5 - 6 running days per week but runs are short so an athlete could fit other activities in around the runs also.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
0:04 hrs 0:36 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:04 hrs 0:36 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

$40.00 - Buy Now