Browse More Plans

Base Phase One 5+ Days/Week

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr Will O'Connor

All plans by this Coach
No Ratings

Length

4 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.

Still have questions about this plan?
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

Let’s getting training (Base Phase One). Base Phase One is a great starting point for any athlete at any time. Starting a new training plan, coming back from injury, or in need of some structure while you decide on your next move. You should use Base Phase One to determine how much training you can handle over a four week period. It may not look like much, but after four weeks it’ll feel like twice as much!

The Three Points of Note

1. Consistency. The goal of Base Phase One is used to determine your baseline level of training. That is, how much training you can do each and every week. There are know awards for training hard just yet.

2. Time trials. First and foremost, you need to figure out where you are. A good starting point is to complete a time trial (TT) to set the benchmark. Here are a few TT options for you can use depending on your sport.

Time Trials

Swimming = 200m + 400m (Calculate your CSS)

Cycling = 8min Power test (info here) or 1hr heart rate speed average

Running = MAF test (read about the 180 formula here) or 5km

Once you've got your starting point, you can use it to help monitor your progress.

3. Be conservative. You’re in base phase 1 because you’re starting a new training journey. That means there is a long road ahead. Aiming to train more than you’ve trained in the past, or trying to progress too quickly will not end well.

Training time (min = 3hrs:45min, max = 7hrs:45min)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx6
5:02 hrs 1:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
5:02 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.