THE SAGE RUNNING AEROBIC BASE BUILDING PLAN™

(Metric Version!) ©SAGE RUNNING™ 2017 All Rights Reserved

Total Your Comments

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

Longer Run: 29

1
Easy Rest Easy Rest Easy Rest
Easy -
6.5 to 8 Day 6.5 to 8 Day 6.5 to 8 Day
10 to 11 35.5

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Easy Easy 8
Rest Easy Rest Longer Run: Rest 34

2
6.5 to 8
Day 8 to 9.5 Day plus Easy Day -
plus 4 x 100m 11 to 13 40
4 x100m Strides
Strides

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Easy Easy 8 Rest 38.5

3 8 to 9.5 Rest Easy Rest plus Longer Run:
Easy 11 or -
plus Day 9.5 Day 4 x 100m Easy 6.5 45
4 x 100m Strides
Strides

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

Total Your Comments

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

Easy Easy Easy

9.5 32

4
Rest 8 to 9.5 Rest 8 to 9.5 Easy Rest
Day plus Day plus 6.5 to 8 plus Day -
4 x 100m 4 x 100m 4 x100m 37
Strides Strides Strides

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3 warm-up, Long Run Rest

4 x 100m 13 42

5
Easy Rest Rest Easy Day
Strides, negative -
9.5 Day 20-min Day 9.5 or
split 48
Tempo Run, (last 6 km Easy
3 cool down Uptempo) 6.5

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Easy Easy 48

6
Long Run Easy
Rest 10 to 11 Easy 8 to 9.5 Rest 13-14.5 -
Day plus 8 plus Day 9.5 to 11
Steady-Easy 55
4 x 100m 4 x 100m
Strides Strides

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

Total Your Comments

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Mileage on how the week went
#
Longer Run:
Easy Easy 11-14.5
3 warm up, Easy 42

7
Rest 6.5 to 8 Rest 8 to 11 with “Fartlek”
20-minute 6.5 to 8 -
Day plus Day plus of 5 x (2-min fast,
51.5
Tempo Run, 2-min Easy)
4 x 100m 3 cool down 4 x 100m starting
Strides Strides at km 6

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Easy Easy Long Run: 51.5

8
Rest 9.5 to 11 6.5 13 to 14.5
Day plus Easy Easy Very Easy -
6.5 10 to 11 plus with last 6 6.5 Jog 60
4 x 100m 4 x 100m km at
Strides Strides Tempo

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warm up
3, Easy

9 Rest Easy Then Fartlek: Easy 8 to 9.5 Long Run: Easy 56

Day 8 to 9.5 5 x (3-min fast,
8 to 9.5 plus Easy 9.5 to 11 -
2-min
easy), 4 x 100m 14.5 to 16 64
cool down 1.5 Strides

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