Level 2 SPEED BASE Plan [12 Weeks]

Are you looking to take your running performance to the next level? The Level 2 Speed Base Plan by Running Explained is meticulously crafted for experienced runners who are ready to build a strong speed foundation while enhancing your endurance and overall fitness.

This Plan is for You If:

• You can comfortably run 20-25 miles (32-40 km) per week and have a solid base of endurance.
• You're eager to sharpen your speed and efficiency outside of a race-specific training cycle.
• You’re ready to incorporate structured speedwork and threshold training into your routine.

What’s Included:

• Comprehensive 12-Week Training Schedule: Available in miles, kilometers, and time-based formats, this schedule is designed to fit your training preferences and life. Whether you’re preparing for a specific race or simply want to improve your speed, this plan offers the flexibility to accommodate your goals.

• Threshold & Speed Workouts: The plan emphasizes threshold workouts, VO2max hill repeats, and specific endurance sessions to build your speed and stamina. These workouts are designed to push your limits while keeping a strong focus on easy effort running to maintain your aerobic base.

• Easy Effort Running: A significant portion of this plan focuses on easy effort running, which helps build your aerobic capacity, reduces injury risk, and prepares you for the higher-intensity sessions.

• Dynamic Warm-Ups & Cool-Downs: Prepare your body for each run with effective dynamic warm-ups and support your recovery with cooldown routines, ensuring you stay strong and injury-free throughout your training.

• Structured Progression:

  • In Phase 1, you will run 4-5 days per week, including 1-2 optional cross-training sessions to solidify your endurance base and introduce some high-intensity drills and VO2max surges.
  • By Phase 3, the intensity ramps up with more structured speedwork and hill repeats, maintaining the 4-5 days of running per week but with increasingly challenging workouts and fewer easy days. The cross-training remains optional but can be critical for balancing the increased workload.

Extensive Resources:

• Hydration & Electrolyte Guidance: Learn how to stay hydrated and maintain electrolyte balance, especially during longer runs and in challenging weather conditions. The plan includes tailored advice to help you optimize your performance.

• Performance Fueling: Fuel your body right with guidelines on pre-run, in-run, and post-run nutrition. This plan offers advice on how to maximize your energy levels and recovery through proper fueling strategies.

• Strength Training Recommendations: While not mandatory, the plan suggests optional core and lower body strength workouts to complement your running and reduce injury risk.

Key Features:

• Flexibility: The plan is designed to be adaptable, allowing you to swap days and adjust your long runs according to your schedule while still staying on track with your training.

• Recovery Focus: Emphasizing the importance of rest, this plan ensures you have enough recovery time to build strength and avoid burnout.

• Comprehensive Support: From pacing strategies to hydration tips, this plan provides all the tools you need to build a strong speed foundation.

Why Choose This Plan?

The Level 2 Speed Base Plan is perfect for runners who are ready to elevate their training and build a robust speed base ahead of starting a race-specific training cycle. Whether you're aiming to improve your race times or simply want to become a faster, more efficient runner, this plan will guide you through every step of the process.