Base Training Plan
What's in the base training plan?
12 Week Plan
A week-by-week training plan to improve your strength and endurance
3 Difficulty Levels
Beginner, intermediate and advanced level plans available
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free
Running Technique
Includes: Running technique lessons and heart rate training advice
Strength Workouts
Three full body running-specific strength and stability workouts each week
Nutrition Guide
Nutrition advice to maximise your training adaptations and improve your overall health and performance
Use our Base plan to build strength and endurance
This 12 week Base Training Plan is what you do between race training blocks.
It will guide you on how to:
* Improve your endurance and aerobic capacity in a safe way
* Train consistently, without breaking your body or over training
* Improve your stability and muscular strength to help prevent injuries
* Improve your running technique.
In 12 weeks from now, you will be feeling strong and injury free. Ready to start a race-specific training block.
The plan includes three overall body maintenance workouts per week, plus all the tools you need to keep you on track.
To give you an idea of whether the plan will suit you, the beginner plan starts with a weekly volume of 19km (longest run -6km), the advanced plan starts with a total weekly volume of 44km (longest run -12km).
base Training Load
Intensity
1 / 5
Strength
4 / 5
Endurance
3 / 5
Training Load
3 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
Frequently asked questions
Is this program suitable for a beginner?
This training plan is for the UTA22 event. It is suitable for someone who has been training consistently for 3 -4 months and is able to comfortably run 8km – 10km regularly without injuries. You may be completely new to trail running and not used to running on hilly or technical terrain.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks if you are training for a specific event.rnrnWe recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
