| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
|---|---|---|---|
| Endurance Runs | 90-180 minutes | 1-2 times | Low (70-80% of threshold) |
| Tempo Runs | 20-40 minutes | 1-2 times | Moderate to High (80-90% of threshold) |
| Easy Runs | 30-60 minutes | 2-3 times | Low (60-75% of threshold) |
| Stride-outs | 20-30 seconds (post run) | 2-3 times | High (near max speed) |
| Hill Repeats | 60-90 seconds per repeat | 1-2 times | Moderate to High (80-90% of threshold) |
| Fartlek Runs | 30-60 minutes | 1 time | Variable (mix of low and high intensities) |
| Speed Skill Workouts | 20-40 minutes | 1-2 times | Moderate (70-80% of threshold) |
| Strength Training (Medium Rep, Moderate Weight) | 20-30 minutes | 2-3 times | Moderate (60-70% of max lift) |
| Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
Base 2 Workout recommendations
Like in Base 1, the recommended intensity for the Strength Training workout is provided as a percentage of maximum lift, not threshold. Keep in mind that these are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals.
Examples of Endurance runs in Base 2
Long Slow Distance (LSD)
After a 10-minute easy warm-up, run at a comfortable pace for a distance that represents a significant portion of your goal race distance. The exact distance will depend on your current fitness and the distance of your goal race. Finish with a 10-minute easy cool-down jog.
Progressive Long Run
After a 15-minute easy warm-up, gradually increase your pace throughout the run. Start at a comfortable pace and progressively pick up the intensity every 20-30 minutes. Aim to finish the last 20 minutes at a moderately challenging pace. This run is longer and more challenging than the Progressive Endurance Run from Base 1.
Tempo Runs
Steady-State
After a 10-minute warm-up at an easy pace, run for 20-30 minutes at a pace that feels “comfortably hard”. This pace should be sustainable but require concentration to maintain. It is often described as the pace you could hold for a one-hour race. Finish with a 10-minute cool-down jog.
Tempo Intervals
After a 10-minute warm-up at an easy pace, run for 10 minutes at tempo pace, then recover for 2 minutes at an easy pace. Repeat this cycle 2-3 times. Finish with a 10-minute cool-down jog.
The purpose of the Tempo Runs is to increase lactate threshold, which will help improve running efficiency and race pace. Tempo Runs should feel challenging, but not so hard that the pace can’t be maintained for the entire workout.
Hill Repeats
Long Hill Repeats
Find a hill that takes 60-90 seconds to climb at a hard, but sustainable, effort. Start at the bottom and run hard to the top, then recover by jogging or walking back down. Repeat the hill climb 6-8 times. This workout develops strength and power.
The purpose of the Hill Repeats is to build strength, improve running form, and enhance aerobic and anaerobic power. It’s important to focus on maintaining good form throughout the climb, even as you fatigue.
The other workouts types in Base 2 can be performed in the same way as described in Base 1, with minor adjustments in duration and intensity based on the individual’s progress and fitness level.