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.

WHAT'S INCLUDED

• 8 weeks of structured workouts
• A strength training program to complement your runs
• Mental skills training integrated into the running workouts
• Guidance for adjusting frequency, volume, and number of intervals to your own starting point

This plan is the starting point for both the Alp Fitness trail running series and the ultra running series. For events from 10K to 30K, the trail progression continues with Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (4 weeks) > Taper. For events from 50K to 50 miles, the ultra progression runs VO2max Training (4 weeks) > Lactate Threshold Training (8 weeks) > Endurance Training (12 weeks) > Taper. The progressions follow the training principle of moving from the least specific physiology to most specific physiology for the race distance.

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. Train smart!

ALP AI ACCESS INCLUDED

This plan includes access to Alp AI Coach for the duration of your training plan. Alp AI Coach provides instant 24/7 training answers built on the Alp Fitness knowledge base, along with interactive tools and smart calculators to guide your training. Details on how to activate your access are included with your plan.

ABOUT THE COACH

Adam Hodges is a mountain endurance athlete and coach. He holds coaching certifications in running and ultrarunning with a specialization in sports psychology from the United Endurance Sports Coaching Academy (UESCA), along with credentials from USA Triathlon (USAT) and the American College of Sports Medicine (ACSM). As a masters runner he won a series title in the XTERRA SoCal Trail Run Series, and his current pursuits include mountain running and Nordic skiing.