Description

This 12-week base training plan is designed for runners who want to build a strong aerobic foundation without aiming for a specific race. The plan focuses on consistency, endurance, and gradual progression to support long-term development and reduce injury risk. Include four training plans, allowing you to choose the level that best matches your current fitness and running routine.

LEVEL 1: 
– Training: 3 runs per week
– Weekly volume*: 15→25 km OR ~2→3 hours
– Longest run: ≥10 km
– Suitable for: New runners, returning runners, runners building consistency

LEVEL 2:  
– Training: 3–4 runs per week
– Weekly volume*: 25→45 km OR ~3→4.5 hours
– Longest run: ≥15 km
– Suitable for: Regular runners, runners with an established routine

LEVEL 3: 
– Training: 4–5 runs per week
– Weekly volume*: 50→70 km OR ~4.5→6.5 hours
– Longest run: ≥20 km
– Suitable for: Experienced runners, runners preparing for more structured training

LEVEL 4:  
– Training: 5–6 runs per week
– Weekly volume*: 70→90 km OR ~6.5→8.5 hours
– Longest run: ≥26 km
– Suitable for: Competitive runners, runners aiming to reach a competitive level

* Please note: Total weekly distance and training time depend on your individual running pace and whether you choose distance-based or time-based workout options during the week.

What the training plan includes:
– 1-2 speed training sessions a week (depending on the level)
– Strength training (home and gym)
– Distance-based and time-based training options for flexibility
– Effort-based training instructions using RPE
– Pace calculation guidance (kilometres and miles)
– Heart rate guidance for different training intensities
– Hydration and energy intake guidance
– Warm-up guidance