Level 1 SPEED BASE Plan [12 Weeks]

Are you a committed runner looking to establish a strong foundation for your speed training? The Level 1 Speed Base 12-Week Training Plan by Running Explained is crafted specifically for runners who are eager to focus on improving their speed, whether or not you plan to race at the end of the training cycle, or in preparation for a series of races with non-specific goals.

This Plan is for You If:

• You can comfortably run 15-20 miles (24-32 km) per week.
• You’re looking to improve your speed and endurance with a structured plan that includes speedwork, threshold workouts, and VO2max workouts.
• You’re ready to take your training to the next level by focusing on quality workouts while maintaining a strong aerobic base.

What’s Included:

• 12-Week Training Schedule: Flexible schedules provided in miles, kilometers, and time-based formats to fit your training needs. You can adjust the plan to suit your lifestyle while maintaining your focus on speed development. 4-week phase structure make this plan flexible for your needs; repeat phases as needed!

• Speed & Endurance Workouts: This plan includes a balanced mix of easy runs, strides, lactate threshold workouts, VO2max surges, and hill repeats to develop your speed, stamina, and overall running efficiency. These workouts are designed to progressively challenge you while ensuring proper recovery.

• Easy Effort Emphasis: Even as you focus on speed, easy effort running remains crucial. It helps build your aerobic capacity, reduces injury risk, and ensures you’re well-prepared for higher intensity efforts.

• Structured Progression:

  • In Phase 1, you will run 4 days per week, including 1 optional cross-training sessions to solidify your endurance base and introduce some high-intensity drills and VO2max surges.
    Phase
  • Phase 2 includes slightly more volume as well as 2 workouts per week: high intensity hills, and lactate threshold intervals. You also have the option to add a 5th day of running. 
  • In Phase 3, you add traditional speedwork along with increasing lactate threshold workouts.

Extensive Resources:

• Hydration & Fueling Guidance: Learn how to effectively fuel and hydrate your training sessions. This plan includes advice on maintaining optimal hydration, especially during longer runs and workouts.

• Dynamic Warm-Ups & Cool-Downs: Incorporate effective warm-up routines to prepare your body for each run and cooldown exercises to aid recovery and long-term progress.

• Strength Training Recommendations: While not mandatory, optional strength workouts are suggested to complement your running and reduce injury risk, helping you build a balanced fitness base.

• Goal-Setting & Performance Analysis: Tools and advice for setting realistic training goals based on your current fitness level, helping you to aim high and track your progress.

Key Features:

• Flexibility: Adapt the training schedule to fit your routine while maintaining the integrity of the plan. You have the freedom to swap days if needed, making this plan work for your schedule.

• Recovery Focus: With an emphasis on rest and recovery days, this plan ensures that you’re well-rested and ready to perform your best during speed workouts.

• Comprehensive Support: From nutrition and hydration tips to detailed workout guidance, this plan provides everything you need to build a strong speed foundation.

Why Choose This Plan?

The Level 1 Speed Base 12-Week Training Plan is perfect for runners who are ready to dedicate themselves to improving speed while maintaining a strong aerobic base. Whether you're preparing for future races or simply want to enhance your speed, this plan will guide you every step of the way.