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8 week 5K to 10K Base Building Plan (with Zones)

Browse More Plans

8 week 5K to 10K Base Building Plan (with Zones)

Author

Michele Pettinger, RRCA Level II Certified Running Coach and Head Coach at P3Running

All plans by this Coach

Length

8 Weeks

Plan Description

This 8 week base building plan can be used by the beginner to the advanced athlete that has a base of at least 15 miles a week. It is a perfect plan for deepening your base before introducing speed, so it can be used by a newer runner, a runner at the beginning of their racing season, or a runner returning from injury.

If you are just starting out and do not have this base yet, I recommend the P3Running 12 week - 5K - Beginner Run/Walk training plan and/or the P3Running 8-week Beginner 5K training plan. This plan is a perfect lead up to the P3Running 8-week Intermediate Plan that focuses more on developing speed.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele offers one, 15-minute complimentary phone call to answer questions.

Coach Michele is an RRCA Level II Certified Running Coach and a Certified Specialist in Fitness Nutrition (ISSA). Her personal running endeavors include distances ranging from 5Ks to 100 miles, and she has coached several athletes to personal bests and finishes at all distances.

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

rest

Rest
No detail
Tuesday

3 x 3 x 3 Hill Workout

Run5 mi
Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade. 

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain). 

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 2 more times (Total of 3 times). 

1 to 2 mile cool-down at easy conversational pace.
Details

P3Running Core and Hip Circuit 1 (Level 1)

StructuredStrengthStructured Workout
A: Supine Abdominal Draw-in
B1: Ipsilateral Dead Bug
B2: Plank
B3: Side Lying Hip Abduction
B4: Bicycle Drill
B5: Side Plank with Bent Knees
B6: Glute Bridge
C: Lying Figure Four Stretch
Details
Wednesday

2 mile Aerobic Run

Run2 mi
Run at a light pace.

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.
Details
Thursday

40 minute Steady State Run

Run4.5 mi
15 minute warm-up at easy conversational pace
10 minutes @a moderate pace (close to 80%) at the top of Zone 3.
15 minute cool-down at easy conversational pace
Details

P3Running Core and Hip Circuit 2 (Level 1)

StructuredStrengthStructured Workout
A: Cat Cow
B1: Banded Monster Walk
B2: Banded Clam Shell
B3: Bicycle Sit-Up
B4: Leg Raise
B5: Bird Dog
B6: Superman
C: Supine Twist
Details
Friday

rest

Rest
No detail
Saturday

5 mile Aerobic Run

Run5 mi
Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.
Details
Sunday

2 mile Recovery Run

Run2 mi
Run at a very light to light pace.

You should be at about 50 to 60% effort (Zone 1) The recovery run should feel easy and you should be able to easily carry on a conversation for the duration of the run.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
21mi 8mi
Day Off x2
—— ——
strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
21mi 8mi
Rest Day Off
—— ——
StructuredStrength strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

P3 Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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