2 Week Base Building Plan: a guide for the next 8 weeks of training

runfargirl

I mentioned in post last week that I'm approaching training a little differently for the next eight weeks as I build a base. Instead of running a certain number of miles per week, I have a time range I'm working with and am running for time instead of distance.

The training plan is a two week cycle which includes a 5K time trial every other week. I've completed my first two weeks, but had to push the time trial into week three since Mark was traveling out of town this week and my attempt to get up at 5am last Thursday, drive to the track and run a 5K time trial before he left of the airport was a complete failure.

I'm also being much more deliberate about cross training. I've created five workouts that incorporate a mix of strength training and PT exercises specific to some of my weaknesses. I'll rotate through these workouts as I rotate through the two week training cycles.

crosstrain

My coach suggested I stick to the lower end of the times the first run through, which worked really well because we were in Arizona the first week and then Mark was out of town week two; all I could do was the bare minimum.

Here's my plan:

runfargirl workout

And here's what my first two weeks actually looked like:

Week 1:

Monday: 1 hour

Tuesday: 45 min

Wednesday: 30 hilly

Thursday: off

Friday: 31 min

Saturday: 1 hour

Sunday: 35 min + PT exercises and drills

Week 2:

Monday: off

Tuesday: 35 min

Wednesday: 45 min

Thursday: 30 min

Friday: 55 min triple stroller run

Saturday 30 min + 6x200m (45 seconds with 1 min rest  between each) + 3K race pushing triple

Sunday: 45 min

Each week has probably been in the low 30's for mileage so I'm looking forward to bumping that up in the next two weeks by running the higher end of the minutes. As for rest days there aren't any listed on the plan but I'm taking them as needed based on how I feel. The 30 min days are a good option for a rest day.

Have you ever run for time instead of miles?

–Sarah

Sarah is a certified running coach with the RRCA and USATF. She and her husband Mark Canney, CPT CSCS collaborate in coaching clients of all ages and abilities to help them reach their running goals. You can learn more about their coaching services HERE.

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