THE HIGHER RUNNING AEROBIC BASE BUILDING PLAN™

©SAGE RUNNING™ 2017 All Rights Reserved

Total Your Comments

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Miles on how the week went
#

Longer Run: 18

1
Easy Rest Easy Rest Easy Rest
Easy -
4 to 5 Day 4 to 5 Day 4 to 5 Day
6 to 7 22

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Easy
Rest Easy Rest Easy 5 Longer Run: Rest 21

2
4 to 5
Day 5 to 6 Day plus Easy Day -
plus 4 x 100m 7 to 8 25
4 x100m Strides
Strides

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Easy Easy 5 Rest 24

3 5 to 6 Rest Easy Rest plus Longer Run:
Easy 7 or -
plus Day 6 Day 4 x 100m Easy 4 28
4 x 100m Strides
Strides

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pg.2
THE HIGHER RUNNING AEROBIC BASE BUILDING PLAN™
©SAGE RUNNING™ 2017 All Rights Reserved

Total Your Comments

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Miles on how the week went
#

Easy Easy Easy

6 20

4
Rest 5 to 6 Rest 5 to 6 Easy Rest
Day plus Day plus 4 to 5 plus Day -
4 x 100m 4 x 100m 4 x100m 23
Strides Strides Strides

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1.5 warm-up, Long Run Rest

4 x 100m 8 26

5
Easy Rest Rest Easy Day
Strides, negative -
6 Day 20-min Day 6 or
split 30
Tempo Run, (last 4 miles Easy
1.5 cool down Uptempo) 4

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Easy Easy 30

6
Long Run Easy
Rest 6 to 7 Easy 5 to 6 Rest 8 to 9 -
Day plus 5 plus Day 6 to 7
Steady-Easy 34
4 x 100m 4 x 100m
Strides Strides

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how your run went!

pg. 3
THE HIGHER RUNNING AEROBIC BASE BUILDING PLAN™
©SAGE RUNNING™ 2017 All Rights Reserved

Total Your Comments

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Miles on how the week went
#
Longer Run:
Easy Easy 7 to 9
1.5 warm up, Easy 26

7
Rest 4 to 5 Rest 5 to 7 with “Fartlek”
20-minute 4 to 5 -
Day plus Day plus of 5 x (2-min fast,
32
Tempo Run, 2-min Easy)
4 x 100m 1.5 cool down 4 x 100m starting
Strides Strides at mile 4

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Easy Easy Long Run: 32

8
Rest 6 to 7 4 8 to 9
Day plus Easy Easy Very Easy -
4 6 to 7 plus with last 4 4 Jog 37
4 x 100m 4 x 100m miles at
Strides Strides Tempo

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warm up
1.5, Easy

9 Rest Easy Then Fartlek: Easy 5 to 6 Long Run: Easy 35

Day 5 to 6 5 x (3-min fast,
5 to 6 plus Easy 6 to 7 -
2-min
easy), 4 x 100m 9 to 10 40
cool down 1 Strides

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how your run went!