This aerobic base conditioning running plan provides the starting point for all subsequent training you will do. Are you a runner looking to start up your training again after some time off? Start here. Are you a newer runner looking to establish a strong aerobic base before moving into more advanced training? Start here. Are you a runner beginning your training for a target event several months away? Start here with the ABCs of endurance training: Aerobic Base Conditioning.

This 8-week plan helps you lay the foundation for your training ahead by focusing on the development of extensive aerobic endurance along with the supporting structures you’ll need for more advanced training. Extensive aerobic endurance allows you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.

The plan integrates mental skills training into your running workouts, and includes a strength training program to supplement the run training.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency and volume of workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.