BASE 2 PHASE
This phase builds directly on Base 1, keeping the same aerobic foundation while introducing a bit more structure — some tempo and muscular endurance work layered into the mostly-easy volume. The aim is to start converting that aerobic base into usable fitness, without tipping into high-intensity training yet.
The same principles still apply — keep intensity days spaced out, don't chase missed sessions, and ease back if a session feels harder than it should. Where this block differs is a gradual step up in session duration and a touch more purposeful pace work.
BUILDING ON THE BASE
Base 2 asks a little more of you than Base 1, but it's still about durability, not speed. Tempo and muscular endurance sessions teach your body to hold a stronger, more efficient effort for longer — setting you up for the intensity that arrives in the Build phase.
STAYING ON TRACK
Try not to put sessions containing intensity on consecutive days. Where possible, alternate an aerobic training day or rest day alongside a day containing intensity.
If you miss a session due to life or work commitments, don't try to make it up — unless you're very confident you can have ample recovery from the moved session.
If a session feels harder than you believe it should, or harder than the session description, ease back the intensity to match how you feel and what the session calls for.
! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.