Description

Running Base – Level 4. This 12-week base training plan is designed for runners who want to build a strong aerobic foundation without aiming for a specific race. It is ideal for anyone looking to increase overall fitness, improve running efficiency, develop basic speed, or prepare for a more structured race-focused training plan later on. The programme progresses gradually, safely increasing your weekly volume while introducing speed work and consistent strength training.

INCLUDES:

• 12-week running plan
• 5-6 running sessions per week, including 2 speed sessions, + 2 strength training sessions (home with dumbbells or gym).
• Weekly running volume: approx. 55 km → 85 km
• Longest run: 24 km
• Includes double training days (running + strength)
• Suitable for slightly faster runners (10 km under 50 min) or for those who have the time and capacity to handle a higher training volume.
• Km-based training so you can estimate the time required each week based on your pace.
• Instructions for all training types: effort-based training/RPE (Rate of Perceived Exertion), pace calculation guidance (km & miles) and Heart rate guidance
• Hydration and energy intake guidance
• Warm-up tips
• After completing this plan, you can progress to (if your pace meets the requirements): Half Marathon Level 4 or Marathon Level 4

This Level 4 base training plan builds a strong aerobic foundation with clear sessions that suit multiple different levels and paces. Across 12 weeks, consistent running and strength work can boost cardiovascular fitness, increase endurance, and improve daily energy levels. Your body becomes more efficient: stronger muscles, better fat utilisation, a higher VO₂max, and smoother, easier running at your usual pace.

You’ll get instant access to the plan, and it remains yours to keep, so you can begin your training whenever it suits you.