Free Base Training Plans

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Below are three base training plans. They are mostly for building up mileage, but you will find some more demanding intervals and tempo workouts in the Intermediate plan and especially the Advanced plan. If you are unsure of which plan is right for you please contact us and we can help you decide.

  • Please check with your doctor to make sure you can begin a running plan.
  • Rest days are an important part of training.
  • Do not run if injured.

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This plan is for those who do not run at all and are just starting out. Much of it is walking mixed with running to help you build endurance and work up to comfortably running 30 min continuously.

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This plan is for runners who have completed the beginner plan or run on a fairly regular basis of at least 3 miles three or four times per week.

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This plan is for runners who have completed the Intermediate plan or have considerable running experience, have run races, and average more than 30 miles per week.

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