Advanced Base Plan

This plan is for runners who have completed the Intermediate plan or have considerable running experience, have run races, and average more than 3o miles per week. Please contact us if you have any questions.

 

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
160 min EZ
6 Strides

10 min EZ
8 x 400m Hard
w/400m jog recovery
10 min EZ
45 min EZ
+ 8 Strides
15 min EZ
4 x 4 min Hard w/3 min jog recovery
10 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
260 min EZ
6 Strides

10 min EZ
8 x 400m Hard
w/400m jog recovery
10 min EZ
45 min EZ
+ 8 Strides
15 min EZ
4 x 4 min Hard w/3 min jog recovery
10 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
360 min EZ
6 Strides
15 min EZ
4 x (200m Hard + 200m jog +
200m Hard + 200m jog +
400m Hard + 400m jog)
15 min EZ
45 min EZ
+ 8 Strides
15 min EZ
20 min Moderate(TP)
4 Strides
15 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
460 min EZ
6 Strides
15 min EZ
4 x (200m Hard + 200m jog +
200m Hard + 200m jog +
400m Hard + 400m jog)
15 min EZ
45 min EZ
+ 8 Strides
15 min EZ
20 min Moderate(TP)
4 Strides
15 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
560 min EZ
6 Strides
15 min EZ
6 Strides
6 x (400m Hard + 400m jog +
200m Hard + 200m jog)
15 min EZ
45 min EZ
+ 8 Strides
15 min EZ
4 x 4 min Hard w/3 min jog recovery
15 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
660 min EZ
8 Strides
15 min EZ
6 Strides
6 x (400m Hard + 400m jog +
200m Hard + 200m jog)
15 min EZ
45 min EZ
+ 8 Strides
15 min EZ
4 x 4 min Hard w/3 min jog recovery
15 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
760 min EZ
8 Strides
15 min EZ
3 x 1k Moderate (TP) w/1 min rests
3 x 3 min Hard w/2 min jog
15 min EZ
45 min EZ
+ 8 Strides
20 min EZ
2 x 200m Hard w/200m jog
3 x 1k Moderate(TP) w/1 min rest
2 x 200m Hard w/200m jog
5 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest
860 min EZ
8 Strides
Cross train
or
weight train
45 min EZ
+ 8 Strides
20 min EZ
2 x 200m Hard w/200m jog
3 x 1k Moderate(TP) w/1 min rest
2 x 200m Hard w/200m jog
5 min EZ
Repeat Wed
or
Crosstrain
or
Rest
60-90 min EZRest

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