PUBLISHED 01/25/2008
Laying the Groundwork
Use the base-training plan below to develop endurance and strength prior to starting your next race-specific program. Follow this two-week block with one week of moderate runs. Repeat the three-week sequence two or three times for a total of six to nine weeks of base training. On tempo, hills, or fartlek days, warm up and cool down with a 10-minute easy run.
Day 1
Long run 45 to 90 minutes at what coach Jenny Spangler calls "a slight level of discomfort," or a moderate effort
Day 2
Rest, cross-train, or do a short, easy run
Day 3
Run 20 to 60 minutes at a moderate effort
Day 4
Long fartlek 3 or 4 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments
Day 5
Rest, cross-train, or short, easy run
Day 6
Hills 45 to 60 seconds at a hard effort; start with 4 repeats, build to 8 to 10; walk or jog downhill between repeats
Day 7
Rest
Day 8
Long run 45 to 90 minutes at an easy, conversational pace
Day 9
Rest, cross-train, or do a short, easy run
Day 10
Run 20 to 60 minutes at a moderate effort
Day 11
Short fartlek 10 to 15 minutes of 30-second to 2-minute bursts at a hard effort; recovery is equal to the duration of each fast segment
Day 12
Rest
Day 13
Rest or Run 20 to 60 minutes at a moderate effort
Day 14
Long tempo (or race): 20 to 40 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace
