Four weeks at an easy pace, everything aerobic, nothing fast. The point is to
teach the body how to run a long way, and the way you teach is by running a
long way every day.
Week one
| Run | Distance | Pace | Notes |
|—–|———-|——|——-|
| Mon | 5k | 5:00/k | Easy |
| Tue | 4k | 5:00/k | Easy |
| Wed | 8k | 5:05/k | Long run |
| Thu | Rest | — | Rest |
| Fri | 5k | 5:00/k | Easy |
| Sat | 6k | 5:00/k | Easy |
| Sun | Rest | — | Rest |
Total: 28k
Week two
Monday was cold, which slows everything. Wednesday’s long run felt good. That
is the week.
| Run | Distance | Pace | Notes |
|—–|———-|——|——-|
| Mon | 5k | 5:05/k | Cold |
| Tue | 4k | 5:00/k | Easy |
| Wed | 10k | 5:05/k | Long run, felt strong |
| Thu | Rest | — | Rest |
| Fri | 5k | 5:00/k | Easy |
| Sat | 6k | 5:00/k | Easy |
| Sun | Rest | — | Rest |
Total: 30k
Week three
The week is getting easier. Monday no longer feels hard and the long run
stretched to twelve.
| Run | Distance | Pace | Notes |
|—–|———-|——|——-|
| Mon | 5k | 4:58/k | Easy |
| Tue | 5k | 4:59/k | Easy |
| Wed | 12k | 5:05/k | Long run |
| Thu | Rest | — | Rest |
| Fri | 6k | 4:58/k | Easy |
| Sat | 6k | 4:58/k | Easy |
| Sun | Rest | — | Rest |
Total: 34k
Week four
Deload week, moving slower and shorter, so the adaptation sticks.
| Run | Distance | Pace | Notes |
|—–|———-|——|——-|
| Mon | 4k | 5:05/k | Easy |
| Tue | 4k | 5:05/k | Easy |
| Wed | 8k | 5:10/k | Long run, short |
| Thu | Rest | — | Rest |
| Fri | 4k | 5:05/k | Easy |
| Sat | 4k | 5:05/k | Easy |
| Sun | Rest | — | Rest |
Total: 24k
The month at a glance
Base building is simple: easy runs stay easy, the long run grows, and
speed comes later. The only number that matters is the long run and it
climbed from eight to twelve in a month.