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Programs / Plan

Base

24 scheduled sessions

  1. Week 1, Day 1 — Time Trial

    Week 1, day 1 / run

    30 min

  2. Week 1, Day 2

    Week 1, day 2 / run

    40 min

  3. Week 1, Day 3

    Week 1, day 3 / run

    40 min

  4. Week 2, Day 1

    Week 2, day 1 / run

    43 min

  5. Week 2, Day 2

    Week 2, day 2 / run

    43 min

  6. Week 2, Day 3

    Week 2, day 3 / run

    43 min

  7. Week 3, Day 1

    Week 3, day 1 / run

    47 min

  8. Week 3, Day 2

    Week 3, day 2 / run

    47 min

  9. Week 3, Day 3

    Week 3, day 3 / run

    47 min

  10. Week 4, Day 1

    Week 4, day 1 / run

    50 min

  11. Week 4, Day 2

    Week 4, day 2 / run

    50 min

  12. Week 4, Day 3

    Week 4, day 3 / run

    50 min

  13. Week 5, Day 1 — Time Trial

    Week 5, day 1 / run

    30 min

  14. Week 5, Day 2

    Week 5, day 2 / run

    53 min

  15. Week 5, Day 3

    Week 5, day 3 / run

    53 min

  16. Week 6, Day 1

    Week 6, day 1 / run

    57 min

  17. Week 6, Day 2

    Week 6, day 2 / run

    57 min

  18. Week 6, Day 3

    Week 6, day 3 / run

    57 min

  19. Week 7, Day 1

    Week 7, day 1 / run

    61 min

  20. Week 7, Day 2

    Week 7, day 2 / run

    61 min

  21. Week 7, Day 3

    Week 7, day 3 / run

    61 min

  22. Week 8, Day 1

    Week 8, day 1 / run

    65 min

  23. Week 8, Day 2

    Week 8, day 2 / run

    65 min

  24. Week 8, Day 3

    Week 8, day 3 / run

    65 min