FREE RUNNING PLANS

BASE TRAINING PLANS

Are you looking to increase your general running fitness before building up to an event? Perhaps you have recently completed a race and want to maintain your fitness before working towards your next goal.


Our free base training plans are for you.

These plans are easy to follow options that will keep you running in between events. You will also receive strength and technique exercises that you can add to your training.

We have three options available depending on your current level on fitness. 

Plan 1

Eight weeks duration

Suitable for:

People who can run up to 60 minutes

Hold a comfortable conversational pace

Completed a 3km - 7km race or time trial

Plan 2

Eight weeks duration 

Suitable for:

People who can run up to 80 minutes

Have experience running or training at different paces

Have run a 10km race or time trial

Plan 3

Eight weeks duration 

Suitable for:

People who can run up to 2 hours

Have experience with a variety of training sessions

Have run a half marathon or marathon

Plans can be repeated on a rolling basis while you are not working towards a race.

Ready to train for an event? Get a personalised running program.

 

START RUNNING - ZERO TO 60 (MINUTES)

Do you want to start running but aren't sure how? Have you started and would like to increase your running time? Are you looking to get back into running after a break?

This plan provides a week by week guide on how to build up to running 60 minutes at a conversational pace.

You will also receive a short run strength circuit that you can add to your training.

Why 60 minutes?

Running for 60 minutes will help you develop a strong aerobic base for the next phase of your running. By running at a comfortable pace where you can hold a conversation, you are training your aerobic system to work efficiently. Over time, you will be able to cover more distance in the same time period.

 

When you have a solid aerobic base, you can start to work on varying your speed and introducing different types of training. 

In 60 minutes of running, you are likely to cover more than 5km. Getting past the 5km milestone can be a mental hurdle when you are starting out. By aiming for a time goal instead, you can focus on building your aerobic base, which will put you in good position to keep increasing your distance or start reducing your pace.

The plan starts with running for 1 minute intervals and increases the amount of time you run for each week. It is important to build slowly to prevent injury. You can repeat a week at any time if you feel you need to. 

If you are already doing some running, you can commence the plan in the week that corresponds with how far you can run.

If you aren't sure how far you can run, test it out by going for a run. See how far you go and start the plan at the corresponding week.

 

Remember, the aim is to build up slowly, so don't push yourself further than you can comfortably go on this test run. Only run for as long as you can comfortably hold a conversation. 

 

DOWNLOAD YOUR PLAN

Choose your plan:
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