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Trail Running Series - Aerobic Base Conditioning

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Trail Running Series - Aerobic Base Conditioning

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adam Hodges

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This aerobic base conditioning running plan provides the starting point for all subsequent training you will do. Are you a runner looking to start up your training again after some time off? Start here. Are you a newer runner looking to establish a strong aerobic base before moving into more advanced training? Start here. Are you a runner beginning your training for a target event several months away? Start here with the ABCs of endurance training: Aerobic Base Conditioning.

This 8-week plan helps you lay the foundation for your training ahead by focusing on the development of extensive aerobic endurance along with the supporting structures you’ll need for more advanced training. Extensive aerobic endurance allows you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency and volume of workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with Stryd running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

The plan includes an optional strength training program to supplement your running workouts.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:17:00 01:30:00
Strength x4
01:50:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:17:00 01:30:00
Strength
01:50:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Adam Hodges

Alp Fitness

I offer training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., fast-packing, mountaineering objectives). Learn more about my training approach at alpfitness.com where you can also find additional videos and articles to help you train smart.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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