Base/Maintenance Training Plan Level 3 for Short Races


This 8-week base/maintenance plan is perfect for when you are in between training plans or returning to training after a short lay off. Use it to build your base and get ready for your next race-specific plan. This plan is designed for runners that are focused on racing the 800-10k distance. This plan is perfect for transitioning into after a base plan. Before starting, you should be able to run 30-45 minutes on your regular runs and at least 60 minutes on your long runs. The training includes a few weeks of mileage then I’ll have you perform some light workouts to build your leg speed and steady state pace as you prepare for your next training plan.

Weekly mileage = 20-33 miles per week (32-53 kilometers per week)*
*based on an average training pace of 9:00 min/mi (5:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.

For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.

In addition to the run training, I’m also going to have you perform my Runner’s Core Routine and Form Drills routines. These prehab programs are included with your plan and build you into a strong, supple, injury-resistant runner.

Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.

If you’ve had an extended time off from running, I suggest you complete my Rebuild Fitness plan first, and then start this Base/Maintenance Plan.

Need more weeks? Suggested Training Cycle:
-Rebuild Fitness Training Plan 8 weeks (opt.)
-Base Training Plan 8 weeks
-Pre-Race Training Module [Hills, Stamina, Speed] 6 weeks (opt.)
-Race-Specific Training Plan 12-16 weeks