BASE training plan (8 weeks)
We have intentionally designed this plan to offer a lot of flexibility. Each week has three options available, with each option being a variation of a similar workout.
Option A is great is you are a newer runner or are returning to running after some time off. Option C is perfect if you already have some mileage on your legs in recent months and are confident that you can tolerate a little more running each week. Option B falls in the middle.
This format also leaves you some room to play around on a weekly basis. If you're having a super busy week and have been doing the C option, aim to get in at minimum the A option. On the other hand, if you're feeling ready to up your game from option A, you can experiment with option B.
No matter what option you're tackling, please be sure to check in on how you're feeling and be honest with yourself about where you're at. It's tempting to believe that option C is better than options A or B, but that isn't always the case.
Option A:
3 runs per week
Maximum 2-3 hours per week
Option B:
3-4 runs per week
Maximum 2:40 - 3:40 per week
Option C
4-5 runs per week
Maximum 3:45 - 5:00 per week
We have intentionally designed this plan to offer a lot of flexibility. Each week has three options available, with each option being a variation of a similar workout.
Option A is great is you are a newer runner or are returning to running after some time off. Option C is perfect if you already have some mileage on your legs in recent months and are confident that you can tolerate a little more running each week. Option B falls in the middle.
This format also leaves you some room to play around on a weekly basis. If you're having a super busy week and have been doing the C option, aim to get in at minimum the A option. On the other hand, if you're feeling ready to up your game from option A, you can experiment with option B.
No matter what option you're tackling, please be sure to check in on how you're feeling and be honest with yourself about where you're at. It's tempting to believe that option C is better than options A or B, but that isn't always the case.
Option A:
3 runs per week
Maximum 2-3 hours per week
Option B:
3-4 runs per week
Maximum 2:40 - 3:40 per week
Option C
4-5 runs per week
Maximum 3:45 - 5:00 per week
We have intentionally designed this plan to offer a lot of flexibility. Each week has three options available, with each option being a variation of a similar workout.
Option A is great is you are a newer runner or are returning to running after some time off. Option C is perfect if you already have some mileage on your legs in recent months and are confident that you can tolerate a little more running each week. Option B falls in the middle.
This format also leaves you some room to play around on a weekly basis. If you're having a super busy week and have been doing the C option, aim to get in at minimum the A option. On the other hand, if you're feeling ready to up your game from option A, you can experiment with option B.
No matter what option you're tackling, please be sure to check in on how you're feeling and be honest with yourself about where you're at. It's tempting to believe that option C is better than options A or B, but that isn't always the case.
Option A:
3 runs per week
Maximum 2-3 hours per week
Option B:
3-4 runs per week
Maximum 2:40 - 3:40 per week
Option C
4-5 runs per week
Maximum 3:45 - 5:00 per week