This 8-week running training plan is designed for runners who are ready for an off-season base training phase or may be just coming back from an injury and need to get aerobic base back.
The plan includes an initial 4-day per week low-volume base phase using MAF HR (Maximum Aerobic Function Heart Rate) principles in the first 4 weeks with 2 additional optional days of cross-training and/or rest days. The plan systematically adds a 5th day of running in week 6. The plan starts out with no long run and progresses to 3 hours by week 8. This slowly builds your weekly long run by 20 minutes. It also includes 3 days per week of strength training — two quick workouts you can do at home with lightweight dumbbells and the other day a quick bodyweight routine.
The plan is great for an off-season phase or coming off the couch after an injury or full-rest period from active training.
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