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Base Phase Two 4-5 days/wk

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
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Length

4 Weeks

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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

Building the engine (Base Phase 2). The idea of a 'base phase' is to slowly and steadily build fitness and conditioning over weeks of consistent training. There is no need to include specific recovery weeks because your weekly training load should be set at a level that allows you to finish each week without too much fatigue. As you build fitness, your weekly aerobic workouts will become faster, and as a result, you'll be covering more distance per week over the same amount of time.

The Three Points of Note


Train easy race fast. It’s a hard concept to grasp, but the easier you train at this stage, the faster you’ll be able to race when you get to your event. Easy training allows you to build your aerobic engine the right way. Minimising the hard training now will allow you to train more consistently, reduce the risk of injury, and generally have more fun.

Avoid the grey zone. The grey zone is a term used to describe an unproductive training intensity. It’s not quite hard, but it’s not easy either, it’s somewhere in between. The grey zone is where a lot of athletes end up training because they think they need to “feel” every session. However, this isn’t true. Within the Endurance Training Hub you’ll find a lot of resources on the benefits of Zone 2 training, I recommend you check them out.

You can still have fun. Although the base phase is focused on easy consistent training; “all work and no play makes Jack a dull boy”. If you enjoy having a hit out with your local club or training group, have at it. I recommend no more than once a week because you still have plenty of hard and fast training to come over the next few months!!

Weekly Training Time (min = 3hrs30min, max = 6hrs00min)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
3:47 hrs 1:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:47 hrs 1:45 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.

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