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Ready to build your weekly mileage to new heights? Want to pursue marathon training or more advanced, race-specific training plans with higher weekly mileage? It's time for BASE-BUILDING! This plan will build your weekly mileage from 30miles (48 km/5hr00) to 50 miles (80 km/8hr00) over a 16 week period.


This plan begins with 5 runs per week, building to 6 runs per week. The emphasis of this plan is on aerobic development and easy effort running, but this plan also contains some intensity in the form of strides, hill sprints, and surges/pickups.


In order to be successful in this plan, it's recommended that you be able to comfortably complete 30 mpw/48 kpw over 4-5 days of running per week. No previous speedwork or running workout experience is required.


This plan contains TWO VERSIONS: one in miles and one in kilometers; they are equivalent.


This plan is a downloadable PDF and is nonrefundable.

Base-Building: 30 to 50 miles per week (64-80 km)


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