This Kilometer Building Training Plan is designed to help build you from 9.6 kilometer to 22.4 kilometer over a course of 12 weeks. You will slowly build your mileage with the proven 3 weeks “build”/1 week “step back” concept. Including a stepback week in mileage is key to staying injury free as you build your volume across the plan. Use this plan to build your base and get ready for your next race-specific plan. Before starting, you should be able to run 3.2 kilometer on your regular runs and at least 6.4 kilometer on your long runs.
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: 3. Key/Hard Workouts/Week: 1.