Aerobic Base: Build from 5 to 20 Miles per Week (8-32 km per week)

Are you looking to build a solid running foundation? The Base-Building 5 to 20 Miles Per Week Plan by Running Explained is designed to help runners increase endurance, establish a consistent running routine, and build toward future training cycles. Whether you're a beginner or returning after a break, this plan is perfect for you.

This Plan is for You If:

• You can currently complete a 2-mile run or run/walk without feeling overtaxed.
• You're looking to safely increase your weekly mileage from 5 to 20 miles (8 to 32 km).
• You want a flexible and progressive plan that allows you to build your endurance at a steady pace.
• You want to improve your aerobic capacity and overall fitness.

What’s Included:

• Flexible 16-Week Training Schedule: Provided in both miles and kilometers, this plan is designed to be flexible. It allows you to adjust your schedule based on your needs, while focusing on building up to 20 miles per week.
• Easy Effort Emphasis: This plan focuses on easy effort running, the foundation for endurance building. Most of your runs will be in the easy effort zone, allowing your body to adapt and improve its ability to run longer without fatigue.
• Run-Walk Intervals: Ideal for runners looking to gradually build their endurance, you can incorporate run-walk intervals to stay within your easy effort zone.
• Progressive Long Runs: Each week culminates with a long run, designed to help you gradually increase your distance while maintaining a comfortable, easy pace.

Additional Resources:

• Dynamic Warm-Ups & Cool-Downs: Learn effective routines to prepare your body for running and to promote recovery post-run.
• Hydration & Fueling Guidance: Tailored advice on how to stay hydrated and fuel your runs, especially for those over 30 minutes in duration.
• Optional Strength Training Recommendations: Suggestions for incorporating strength workouts to improve running form and reduce injury risk.

Why Choose This Plan?

The Base-Building 5 to 20 Miles Per Week Plan is the perfect way to establish a strong aerobic foundation that will support more advanced training in the future. Whether you're working toward your first race or simply want to improve your endurance, this plan offers the structure, flexibility, and expert guidance you need to succeed. Emphasizing recovery and easy effort running, it ensures you're prepared to handle longer distances while minimizing the risk of injury.

Build your base, and get ready for the next level of your running journey!