Base Training Plan
Build Your Foundation with the 12-Week Base Training Plan
12-Week Structured Plan
Build your aerobic engine, strength, and consistency so you’re ready for any race block ahead.
Choose Your Level
Beginner, Intermediate, and Advanced options mean you can start exactly where you’re at.
Stay Injury-Free
Daily stretching and mobility routines keep tightness, niggles, and overuse injuries at bay.
Run with Better Form
Simple technique lessons and heart rate training guidance to make every run more efficient.
Strength Without a Gym
Three running-specific full-body workouts each week for stability, power, and resilience.
Fuel Your Training
Practical nutrition advice to support recovery, boost performance, and improve overall health.
Build Strength, Endurance, and Resilience
The 12-Week Base Training Plan is designed to prepare you for your next A-race training block or to keep you progressing safely between race blocks. It’s the foundation every runner needs to stay strong, consistent, and injury-free.
Here’s what you’ll get from it:
* Increased Endurance – safely build aerobic capacity and run further with confidence
* Consistency Without Burnout – progress at a sustainable pace without overtraining
* Injury Prevention – improve stability and strength so your body stays resilient
* Better Running Technique – simple drills to refine your form and efficiency
By the end of 12 weeks, you’ll feel fitter, stronger, and injury-free — perfectly prepared to start your next race-specific training block.
The plan includes three full-body strength and stability sessions each week, along with mobility, stretching, and technique guidance to keep you on track.
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?
Absolutely. If you can currently run 3–4km comfortably, the beginner plan is perfect for you. It starts at a manageable volume (19km total per week, longest run 6km) and progresses gradually so you build fitness safely. Plus, with the included strength, stretching, and technique work, you’ll be learning the habits that keep you injury-free and set you up for long-term success.
Can you help me train when I'm injured?
Yes — in most cases we can. And first, we’re really sorry to hear you’re injured. We know how frustrating it is to be sidelined from running. The good news is that being injured doesn’t mean you have to stop training altogether. With the right approach, you can: Maintain fitness and strength through safe cross-training options Speed up your recovery with targeted strength, stretching, and foam rolling routines Stay motivated and positive by having a clear plan to follow Start with our free 4-week cross-training plan, which helps you choose the best exercises based on your injury type. When you’re ready, you can transition into our 10-week Return to Running Program or one of our run-specific rehab plans to guide you safely back onto the trails and roads.
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
