Base Training - 4 Days week
Base Training - 4 Days week
Length
5 Weeks
Plan Description
12-Week Base Training Plan by Mindful Runner
Who Is This Plan For?
This 12-week base training plan is designed for two types of runners:
New Runners: If you're new to the world of running and are looking for a structured plan to kickstart your journey, this plan is for you.
Returning Runners: If you've taken a break from running—be it due to injury, life circumstances, or any other reason—and are looking to make a strong comeback, this plan will help you build a solid foundation.
What to Expect?
Duration: 12 weeks
Training Days: 4 days a week
Workout Length: Minimum of 30 minutes to a maximum of 4 hours per week
Strength Sessions: Two 30-minute strength training sessions per week
Each workout comes with a specific Intention and Focus, integrating mindfulness into your physical training. This holistic approach ensures that you're not just training your body, but also your mind.
Communication
While this plan is designed to be self-sufficient, we're always here to support you. For any questions or clarifications, you can reach out to us via email.
Equipment Needed
Running shoes suitable for your gait and terrain
Rubber bands
Running watch for tracking progress
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:31:00 | 01:01:00 |
|
Strength
x2
|
00:36:00 | 00:20:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:31:00 | 01:01:00 | |
|
|
00:36:00 | 00:20:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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.
Still have questions about this plan?