BASE 45 MILES

A 10 weeks plan designed for base training. It will ensure you are ready for the race preparation schedules that follow

Start Date: September 4 Set the starting date in cell C2. Rows 3 will automatically update with the correct dates and days of the week.

Week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Not running is just as General Aerobic 6 miles General Aerobic 4 miles Not running is just as
important as fitting in General Aerobic 3 miles important as fitting in General Aerobic 5 miles Endurance 9 miles
that long run. Rest days Relatively low intensity Relatively low intensity that long run. Rest days
1 help strengthen your run with goal of A nice steady block of run with goal of help strengthen your A nice steady block of A nice and long steady
body, sharpen your spending a large sustained base running spending a large body, sharpen your sustained base running block of sustained base
focus, and reinvigorate proportion of the run at at 75-80% of CP proportion of the run at focus, and reinvigorate at 75-80% of CP running at 75-80% of CP
your spirit so that you 75-85% of CP 75-85% of CP your spirit so that you
actually want to keep actually want to keep
training. training.
Rest or Cross-Training Rest or Cross-Training
General Aerobic 6 miles General Aerobic 5 miles
General Aerobic 3 miles General Aerobic 6 miles Endurance 10 miles
The big reason you need The big reason you need
Relatively low intensity Relatively low intensity
the rest day is for the rest day is for
2 run with goal of A nice steady block of run with goal of A nice steady block of A nice and long steady
recovery and recovery and
spending a large sustained base running spending a large sustained base running block of sustained base
recuperation. Every time recuperation. Every time
proportion of the run at at 75-80% of CP proportion of the run at at 75-80% of CP running at 75-80% of CP
you run, your body has you run, your body has
75-85% of CP 75-85% of CP
to adapt to get stronger. to adapt to get stronger.
General Aerobic 6 miles General Aerobic 5 miles
Rest or Cross-Training Rest or Cross-Training
General Aerobic 3 miles General Aerobic 6 miles Endurance 10 miles
Relatively low intensity Relatively low intensity
If you don’t have time to If you don’t have time to
3 run with goal of A nice steady block of run with goal of A nice steady block of A nice and long steady
recharge, it can lead to recharge, it can lead to
spending a large sustained base running spending a large sustained base running block of sustained base
staleness and general staleness and general
proportion of the run at at 75-80% of CP proportion of the run at at 75-80% of CP running at 75-80% of CP
apathy about training. apathy about training.
75-85% of CP 75-85% of CP
Rest or Cross-Training Rest or Cross-Training
General Aerobic 6 miles,
Not running is just as General Aerobic 7 miles with 8 * 100m strides in Not running is just as
important as fitting in General Aerobic 3 miles middle important as fitting in General Aerobic 7 miles Endurance 10 miles
that long run. Rest days Relatively low intensity that long run. Rest days
4 help strengthen your run with goal of A nice steady block of A nice steady block of help strengthen your A nice steady block of A nice and long steady
body, sharpen your spending a large sustained base running sustained base running body, sharpen your sustained base running block of sustained base
focus, and reinvigorate proportion of the run at at 75-80% of CP at 75-80% of CP. Adding focus, and reinvigorate at 75-80% of CP running at 75-80% of CP
your spirit so that you 75-85% of CP some strides to keep the your spirit so that you
actually want to keep speed feel with your leg. actually want to keep
training. training.
 LT 7 miles, with 18
Rest or Cross-Training Rest or Cross-Training
General Aerobic 7 miles minutes tempo run at
General Aerobic 3 miles 95% - 105% CP General Aerobic 8 miles Endurance 11 miles
The big reason you need The big reason you need
Relatively low intensity
the rest day is for the rest day is for
5 run with goal of A nice steady block of Sustained tempo efforts A nice steady block of A nice and long steady
recovery and recovery and
spending a large sustained base running help build endurance sustained base running block of sustained base
recuperation. Every time recuperation. Every time
proportion of the run at at 75-80% of CP and economy. This at 75-80% of CP running at 75-80% of CP
you run, your body has you run, your body has
75-85% of CP should be a comfortably
to adapt to get stronger. to adapt to get stronger.
uncomfortable pace.
General Aerobic 7 miles,
General Aerobic 7 miles with 8 * 100m strides in
Rest or Cross-Training Rest or Cross-Training
General Aerobic 3 miles middle General Aerobic 8 miles Endurance 11 miles
Relatively low intensity
If you don’t have time to If you don’t have time to
6 run with goal of A nice steady block of A nice steady block of A nice steady block of A nice and long steady
recharge, it can lead to recharge, it can lead to
spending a large sustained base running sustained base running sustained base running block of sustained base
staleness and general staleness and general
proportion of the run at at 75-80% of CP at 75-80% of CP. Adding at 75-80% of CP running at 75-80% of CP
apathy about training. apathy about training.
75-85% of CP some strides to keep the
speed feel with your leg.
Rest or Cross-Training Rest or Cross-Training
LT 8 miles, with 20
Not running is just as General Aerobic 8 miles minutes tempo run at Not running is just as
important as fitting in General Aerobic 4 miles 95% - 105% CP important as fitting in General Aerobic 8 miles Endurance 11 miles
that long run. Rest days Relatively low intensity that long run. Rest days
7 help strengthen your run with goal of A nice steady block of Sustained tempo efforts help strengthen your A nice steady block of A nice and long steady
body, sharpen your spending a large sustained base running help build endurance body, sharpen your sustained base running block of sustained base
focus, and reinvigorate proportion of the run at at 75-80% of CP and economy. This focus, and reinvigorate at 75-80% of CP running at 75-80% of CP
your spirit so that you 75-85% of CP should be a comfortably your spirit so that you
actually want to keep uncomfortable pace. actually want to keep
training. training.
General Aerobic 8 miles,
Rest or Cross-Training Rest or Cross-Training
General Aerobic 9 miles with 8 * 100m strides in
General Aerobic 4 miles middle General Aerobic 9 miles Endurance 12 miles
The big reason you need The big reason you need
Relatively low intensity
the rest day is for the rest day is for
8 run with goal of A nice steady block of A nice steady block of A nice steady block of A nice and long steady
recovery and recovery and
spending a large sustained base running sustained base running sustained base running block of sustained base
recuperation. Every time recuperation. Every time
proportion of the run at at 75-80% of CP at 75-80% of CP. Adding at 75-80% of CP running at 75-80% of CP
you run, your body has you run, your body has
75-85% of CP some strides to keep the
to adapt to get stronger. to adapt to get stronger.
speed feel with your leg.
LT 8 miles, with 22
General Aerobic 9 miles minutes tempo run at
Rest or Cross-Training Rest or Cross-Training
General Aerobic 4 miles 95% - 105% CP General Aerobic 9 miles Endurance 12 miles
Relatively low intensity
If you don’t have time to If you don’t have time to
9 run with goal of A nice steady block of Sustained tempo efforts A nice steady block of A nice and long steady
recharge, it can lead to recharge, it can lead to
spending a large sustained base running help build endurance sustained base running block of sustained base
staleness and general staleness and general
proportion of the run at at 75-80% of CP and economy. This at 75-80% of CP running at 75-80% of CP
apathy about training. apathy about training.
75-85% of CP should be a comfortably
uncomfortable pace.
 Rest or Cross-Training Rest or Cross-Training
General Aerobic 8 miles,
General Aerobic 10 with 8 * 100m strides in
Not running is just as Not running is just as
miles middle General Aerobic 10
important as fitting in General Aerobic 5 miles important as fitting in Endurance 12 miles
miles
that long run. Rest days that long run. Rest days
Relatively low intensity A nice steady block of
10 help strengthen your A nice steady block of help strengthen your A nice and long steady
run with goal of sustained base running A nice steady block of
body, sharpen your sustained base running body, sharpen your block of sustained base
spending a large at 75-80% of CP2. sustained base running
focus, and reinvigorate at 75-80% of CP focus, and reinvigorate running at 75-80% of CP
proportion of the run at Adding some strides to at 75-80% of CP
your spirit so that you your spirit so that you
75-85% of CP keep the speed feel with
actually want to keep actually want to keep
your leg.
training. training.

NOTES TO DO