2- Develop Your Running Base (6 runs per week)

Runners, customize your training with four step-by-step training plan modules:

1 – Establish Your Base

2 – Develop Your Base

3 – Build Upon Your Base

4 – Peak for Your Race

This 4-week training plan (“2 – Develop Your Base”) is the second training block in a 4-module series. Together, the four modules provide you with the key training blocks and workouts to progress through your season from base training to racing.

Use this 4-week training block after you’ve established your base with the first training plan module. Once you’ve completed this training block, you can either repeat it or advance to the next module in the series.

Suggested distances/durations for each workout are provided along with guidelines for modifying key interval workouts; allowing you to adjust up or down according to your personal starting point, rate of progression, and the race distance you are training for.

This 4-week training block uses a 3-up/1-down periodization schedule. You can change it to a 2-up/1-down schedule by simply deleting the third week.

This plan comes with functional strength workouts, running drills, and suggestions for dynamic warmups and post-workout stretching to supplement your run training.

Together, all four modules in the series provide you with the basic training blocks you need to implement the approach detailed in The Triathlete's Training Guide by coach Adam Hodges.

To get the most out of this plan, use it along with the information in the book and the resources found on the Alp Fitness website (alpfitness.com). Train smart!

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