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  • Base Phase

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    洪侊增
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    This document outlines a 12-week training plan consisting of weekly long runs and sessions focused on speed, recovery, endurance, tempo, and fartlek work. Each week increases the mileage and intensity of workouts. Sample workouts include intervals, tempos near lactate threshold pace, and progressive long runs. The plan demonstrates periodized training with speed, threshold, and distance sessions to prepare for increasing distances over 12 weeks.

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    running program

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    This document outlines a 12-week training plan consisting of weekly long runs and sessions focused on speed, recovery, endurance, tempo, and fartlek work. Each week increases the mileage and intensity of workouts. Sample workouts include intervals, tempos near lactate threshold pace, and progressive long runs. The plan demonstrates periodized training with speed, threshold, and distance sessions to prepare for increasing distances over 12 weeks.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    14 views13 pages

    Base Phase

    Uploaded by

    洪侊增
    This document outlines a 12-week training plan consisting of weekly long runs and sessions focused on speed, recovery, endurance, tempo, and fartlek work. Each week increases the mileage and intensity of workouts. Sample workouts include intervals, tempos near lactate threshold pace, and progressive long runs. The plan demonstrates periodized training with speed, threshold, and distance sessions to prepare for increasing distances over 12 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 13

    Week 01

    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Endurance

    Thur.

    Recovery

    Fri.

    Endurance

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    12.0 4K warmup, 100m strides x10 (jog 300m), 4K warmdown


    6.0 6K recovery
    12.0 6K (70% M-P) + 6K (80% M-P)
    6.0 6K recovery
    16.0 8K (70% M-P) + 8K (80% M-P)
    6.0 6K recovery
    20.0 10K (70% M-P) + 10K (80% M-P)

    Total weekly mileage:

    78.0

    Week 02
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Endurance

    Thur.

    Recovery

    Fri.

    Endurance

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    12.0 4K warmup, 100m strides x10 (jog 300m), 4K warmdown


    6.0 6K recovery
    14.0 6K (70% M-P) + 8K (80% M-P)
    6.0 6K recovery
    18.0 8K (70% M-P) + 10K (80% M-P)
    6.0 6K recovery
    22.0 10K (70% M-P) + 8K (80% M-P) + 4K (90% M-P)

    Total weekly mileage:

    84.0

    Week 03
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    12.0 4K warmup, 200m strides x5 (jog 600m), 4K warmdown


    6.0 6K recovery
    16.0 4K (70% M-P) + 6K (80% M-P) + 6K (90% M-P)

    Implementation

    Thur.

    Recovery

    Fri.

    Endurance

    Sat.

    Recovery

    Sun.

    Endurance

    6.0 6K recovery
    20.0 8K (70% M-P) + 4K (80% M-P) + 8K (90% M-P)
    6.0 6K recovery
    24.0 8K (70% M-P) + 8K (80% M-P) + 8K (90% M-P)

    Total weekly mileage:

    90.0

    Week 04
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Fartlek

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    12.0 4K warmup, 200m strides x5 (jog 600m), 4K warmdown


    6.0 6K recovery
    10.0 (1600m (70% M-P) + 400m (M-P)) x5
    6.0 6K recovery
    14.0 (1600m (70% M-P) + 400m (M-P)) x7
    6.0 6K recovery
    20.0 8K (70% M-P) + 4K (80% M-P) + 8K (90% M-P)

    Total weekly mileage:

    74.0

    Week 05
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Fartlek

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Total weekly mileage:

    Mileage
    (km.)

    Comments

    12.8 4K warmup, 100m strides x12 (jog 300m), 4K warmdown


    6.0 6K recovery
    12.0 (1600m (80% M-P) + 400m (M-P)) x6
    6.0 6K recovery
    16.0 (1600m (80% M-P) + 400m (M-P)) x8
    6.0 6K recovery
    26.0 8K (70% M-P) + 10K (80% M-P) + 8K (90% M-P)
    84.8

    Implementation

    Week 06
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Fartlek

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    12.8 4K warmup, 200m strides x6 (jog 600m), 4K warmdown


    6.0 6K recovery
    16.0 (1600m (90% M-P) + 400m (M-P)) x8
    6.0 6K recovery
    20.0 (1600m (90% M-P) + 400m (M-P)) x10
    6.0 6K recovery
    28.0 8K (70% M-P) + 12K (80% M-P) + 8K (90% M-P)

    Total weekly mileage:

    94.8

    Week 07
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Fartlek

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    13.6 4K warmup, 100m strides x14 (jog 300m), 4K warmdown


    6.0 6K recovery
    16.0 (1600m (90% M-P) + 400m (10K pace)) x8
    6.0 6K recovery
    20.0 (1600m (90% M-P) + 400m (10K pace)) x10
    6.0 6K recovery
    30.0 8K (70% M-P) + 14K (80% M-P) + 8K (90% M-P)

    Total weekly mileage:

    97.6

    Week 08
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    sec./
    400m.

    Mileage
    (km.)

    Comments

    13.6 4K warmup, 200m strides x7 (jog 600m), 4K warmdown


    6.0 6K recovery

    Implementation

    Wed.

    Fartlek

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    10.0 (1600m (90% M-P) + 400m (5K pace)) x5


    6.0 6K recovery
    12.0 (1600m (90% M-P) + 400m (5K pace)) x6
    6.0 6K recovery
    24.0 8K (70% M-P) + 8K (80% M-P) + 8K (90% M-P)

    Total weekly mileage:

    77.6

    Week 09
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Tempo

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    14.4 4K warmup, 100m strides x16 (jog 300m), 4K warmdown


    6.0 6K recovery
    14.0 3K (LT) + 8K (90% M-P) + 3K (LT)
    6.0 6K recovery
    16.0 (1600m (90% M-P) + 400m (5K pace)) x8
    6.0 6K recovery
    32.0 8K (70% M-P) + 16K (80% M-P) + 8K (90% M-P)

    Total weekly mileage:

    94.4

    Week 10
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Tempo

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Total weekly mileage:

    Mileage
    (km.)

    Comments

    14.4 4K warmup, 200m strides x8 (jog 600m), 4K warmdown


    6.0 6K recovery
    16.0 4K (LT) + 8K (90% M-P) + 4K (LT)
    6.0 6K recovery
    20.0 (1600m (90% M-P) + 400m (5K pace)) x10
    6.0 6K recovery
    20.0 8K (70% M-P) + 4K (80% M-P) + 8K (M-P)
    88.4

    Implementation

    Week 11
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Tempo

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Mileage
    (km.)

    Comments

    Implementation

    14.4 4K warmup, 100m strides x16 (jog 300m), 4K warmdown


    6.0 6K recovery
    18.0 5K (LT) + 8K (90% M-P) + 5K (LT)
    6.0 6K recovery
    20.0 (1600m (90% M-P) + 400m (vVO2max)) x10
    6.0 6K recovery
    32.0 8K (70% M-P) + 16K (80% M-P) + 8K (M-P)

    Total weekly mileage:

    102.4

    Week 12
    Day

    Date

    Session

    Mon.

    Speed

    Tue.

    Recovery

    Wed.

    Tempo

    Thur.

    Recovery

    Fri.

    Fartlek

    Sat.

    Recovery

    Sun.

    Endurance

    sec./
    400m.

    Total weekly mileage:

    Mileage
    (km.)

    Comments

    14.4 4K warmup, 200m strides x8 (jog 600m), 4K warmdown


    6.0 6K recovery
    14.0 4K (90% M-P) + 10K (Sub-LT)
    6.0 6K recovery
    16.0 (1600m (90% M-P) + 400m (vVO2max)) x8
    6.0 6K recovery
    24.0 8K (70% M-P) + 8K (80% M-P) + 8K (M-P)
    86.4

    Implementation

    Week 01
    Speed
    Endurance
    Endurance
    Endurance
    Total weekly mileage:

    12
    6
    12
    6
    16
    6
    20
    78.0

    Week 02
    Speed
    Endurance
    Endurance
    Endurance
    Total weekly mileage:

    12
    6
    14
    6
    18
    6
    22
    84.0

    Week 03
    Speed
    Endurance
    Endurance
    Endurance
    Total weekly mileage:

    12
    6
    16
    6
    20
    6
    24
    90.0

    Week 04
    Speed
    Fartlek

    12
    6
    10
    6

    Fartlek
    Endurance
    Total weekly mileage:

    14
    6
    20
    74.0

    Week 05
    Speed
    Fartlek
    Fartlek
    Endurance
    Total weekly mileage:

    12.8
    6
    12
    6
    16
    6
    26
    84.8

    Week 06
    Speed
    Fartlek
    Fartlek
    Endurance
    Total weekly mileage:

    12.8
    6
    16
    6
    20
    6
    28
    94.8

    Week 07
    Speed
    Fartlek
    Fartlek
    Endurance
    Total weekly mileage:

    13.6
    6
    16
    6
    20
    6
    30
    97.6

    Week 08
    Speed
    Fartlek
    Fartlek
    Endurance
    Total weekly mileage:

    13.6
    6
    10
    6
    12
    6
    24
    77.6

    Week 09
    Speed
    Tempo
    Fartlek
    Endurance
    Total weekly mileage:

    14.4
    6
    14
    6
    16
    6
    32
    94.4

    Week 10
    Speed
    Tempo
    Fartlek
    Endurance
    Total weekly mileage:

    14.4
    6
    16
    6
    20
    6
    20
    88.4

    Week 11
    Speed
    Tempo

    14.4
    6
    18
    6

    Fartlek
    Endurance
    Total weekly mileage:

    20
    6
    32
    102.4

    Week 12
    Speed
    Tempo
    Fartlek
    Endurance
    Total weekly mileage:

    14.4
    6
    14
    6
    16
    6
    24
    86.4

    Implementation
    4K warmup, 100m strides x10 (jog 300m), 4K warmdown
    6K recovery
    6K (70% M-P) + 6K (80% M-P)
    6K recovery
    8K (70% M-P) + 8K (80% M-P)
    6K recovery
    10K (70% M-P) + 10K (80% M-P)

    Implementation
    4K warmup, 100m strides x10 (jog 300m), 4K warmdown
    6K recovery
    6K (70% M-P) + 8K (80% M-P)
    6K recovery
    8K (70% M-P) + 10K (80% M-P)
    6K recovery
    10K (70% M-P) + 8K (80% M-P) + 4K (90% M-P)

    Implementation
    4K warmup, 200m strides x5 (jog 600m), 4K warmdown
    6K recovery
    4K (70% M-P) + 6K (80% M-P) + 6K (90% M-P)
    6K recovery
    8K (70% M-P) + 4K (80% M-P) + 8K (90% M-P)
    6K recovery
    8K (70% M-P) + 8K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 200m strides x5 (jog 600m), 4K warmdown
    6K recovery
    (1600m (70% M-P) + 400m (M-P)) x5
    6K recovery

    (1600m (70% M-P) + 400m (M-P)) x7


    6K recovery
    8K (70% M-P) + 4K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 100m strides x12 (jog 300m), 4K warmdown
    6K recovery
    (1600m (80% M-P) + 400m (M-P)) x6
    6K recovery
    (1600m (80% M-P) + 400m (M-P)) x8
    6K recovery
    8K (70% M-P) + 10K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 200m strides x6 (jog 600m), 4K warmdown
    6K recovery
    (1600m (90% M-P) + 400m (M-P)) x8
    6K recovery
    (1600m (90% M-P) + 400m (M-P)) x10
    6K recovery
    8K (70% M-P) + 12K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 100m strides x14 (jog 300m), 4K warmdown
    6K recovery
    (1600m (90% M-P) + 400m (10K pace)) x8
    6K recovery
    (1600m (90% M-P) + 400m (10K pace)) x10
    6K recovery
    8K (70% M-P) + 14K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 200m strides x7 (jog 600m), 4K warmdown
    6K recovery
    (1600m (90% M-P) + 400m (5K pace)) x5
    6K recovery
    (1600m (90% M-P) + 400m (5K pace)) x6
    6K recovery
    8K (70% M-P) + 8K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 100m strides x16 (jog 300m), 4K warmdown
    6K recovery
    3K (LT) + 8K (90% M-P) + 3K (LT)
    6K recovery
    (1600m (90% M-P) + 400m (5K pace)) x8
    6K recovery
    8K (70% M-P) + 16K (80% M-P) + 8K (90% M-P)

    Implementation
    4K warmup, 200m strides x8 (jog 600m), 4K warmdown
    6K recovery
    4K (LT) + 8K (90% M-P) + 4K (LT)
    6K recovery
    (1600m (90% M-P) + 400m (5K pace)) x10
    6K recovery
    8K (70% M-P) + 4K (80% M-P) + 8K (M-P)

    Implementation
    4K warmup, 100m strides x16 (jog 300m), 4K warmdown
    6K recovery
    5K (LT) + 8K (90% M-P) + 5K (LT)
    6K recovery

    (1600m (90% M-P) + 400m (vVO2max)) x10


    6K recovery
    8K (70% M-P) + 16K (80% M-P) + 8K (M-P)

    Implementation
    4K warmup, 200m strides x8 (jog 600m), 4K warmdown
    6K recovery
    4K (90% M-P) + 10K (Sub-LT)
    6K recovery
    (1600m (90% M-P) + 400m (vVO2max)) x8
    6K recovery
    8K (70% M-P) + 8K (80% M-P) + 8K (M-P)

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