094 >> P L A N YOUR TRAINING
FOUNDATION
PROGRAM
If you are new to running or you want to
start training for a specic race, it is advisable
to complete a foundation program rst. This
simple program should build up your tness and
running capability. Over the weeks, you should
gradually increase your running distance, while
also working on your stability and strength
using core and resistance exercises. If you
begin a specic plan without rst following
a foundation program, your body may not be
adequately prepared. As a result, you are less
likely to produce your optimum peformance and
more likely to suffer an injury.
WHEN TO DO A FOUNDATION PROGRAM
If your goal is to run 3.1 miles (5 km), you dont
necessarily need to do the foundation trainingthe
3.1-mile program on p.97 is sufficient. If your goal is 6.2
miles (10 km), do the rst four to six weeks of a
foundation program to help develop your running
strength and endurance. If you are training for a
half-marathon, follow a six- to eight-week foundation
program before you start on the specic race training
(see pp. 100101); for a marathon, undertake at least
eight weeks before starting the specic plan (see
pp.102103). Stop running for a week between the
two programs and rest or cross-train. This transition
week gives your body a recovery break from running.
KEY >>
SESSIONS (SEE PP.7880) CROSS-TRAINING (SEE PP.8283)
RECOVERY RUN CYCLE/SWIM
BASE RUN CORE AND RESISTANCE TRAINING
FARTLEK INTENSITY (SEE PP.3841)
PROGRESSION RUN
RPE
LONG RUN
HEART RATE %
FOUNDATION PROGR AM << 095
SAMPLE FOUNDATION PROGRAM
This program focuses on increasing your weekly and resistance training exercises will help your
mileage through a variety of running sessions, while running technique, while other forms of cross-training
building your running endurance and economy. Core will give your body a break from high-impact running.
D AY- B Y- D AY P R O G R A M TOTAL
DISTANCE
1 2 3 4 5 6 7
2 MILES CORE AND 2 MILES CORE AND 2 MILES
1 (3.2 KM) RESISTANCE (3.2 KM) REST RESISTANCE (3.2 KM) REST
6 MILES
(9.6 KM)
TRAINING TRAINING
46 7080% 34 6070% 46 7080%
CORE AND 2 MILES 2 MILES SWIM 3 MILES
2 RESISTANCE REST (3.2 KM) (3.2 KM) 3040 MINS (4.8 KM) REST
7 MILES
(11.2 KM)
TRAINING
36 6080% 34 6070% 02 5060% 34 6070%
3 MILES CORE AND 2 MILES CORE AND 4 MILES
3 (4.8 KM) RESISTANCE REST (3.2 KM) RESISTANCE (6.5 KM) REST
9 MILES
(14.5 KM)
TRAINING TRAINING
34 6070% 34 6070% 910 85100%
W E E K- B Y- W E E K P R O G R A M
CORE AND 4 MILES 3 MILES CYCLE 4 MILES 11
4 RESISTANCE (6.5 KM) (4.8 KM) 2030 MINS REST (6.5 KM) REST MILES
TRAINING (17.8 KM)
34 6070% 36 6080% 02 5060% 34 6070%
4 MILES CORE AND 5 MILES CORE AND 5 MILES 14
5 (6.5 KM) RESISTANCE REST (8 KM) RESISTANCE (8 KM) REST MILES
TRAINING TRAINING (22.5 KM)
34 6070% 46 7080% 34 6070%
CORE AND 4 MILES 4 MILES SWIM 6 MILES 2 MILES 16
6 RESISTANCE (6.5 KM) (6.5 KM) 3040 MINS REST (9.7 KM) (3.2 KM) MILES
TRAINING (25.7 KM)
34 6070% 36 6080% 02 5060% 34 6070% 02 5060%
3 MILES CORE AND 5 MILES CORE AND 8 MILES 3 MILES 19
7 (4.8 KM) RESISTANCE (8 KM) RESISTANCE REST (12.9 KM) (4.8 KM) MILES
TRAINING TRAINING (30.5 KM)
34 6070% 46 7080% 34 6070% 02 5060%
CORE AND 5 MILES 4 MILES CYCLE 10 MILES 3 MILES 22
8 RESISTANCE (8 KM) (6.5 KM) 2030 MINS REST (16 KM) (4.8 KM) MILES
TRAINING (35.3 KM)
34 6070% 36 6080% 02 5060% 47 7085% 02 5060%
