10 Week Base Building Plan

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

90-105
Rest or cross
40-45 min 40-45 min minutes 45-60 min
Rest 60 min easy train (bike,
easy recovery easy on fun recovery
yoga, etc)
trails!

90-105
40-45 min 40-45 min Rest or cross minutes 45-60 min
Rest 60 min easy train (bike, easy on fun
easy recovery recovery
yoga, etc) trails!

40-45 min 40-45 min 90-105 45-60 min

Rest or cross
easy with easy with minutes easy with
Rest 60 min easy train (bike,
4x20 sec. 4x20 sec easy on fun 4x30 sec
yoga, etc)
hills hills trails! hills

40-45 min 40-45 min 90-105 45-60 min

Rest or cross
easy with easy with minutes easy with
Rest 60 min easy train (bike,
4x20 sec. 4x20 sec easy on fun 4x30 sec
yoga, etc)
hills hills trails! hills

40-45 min 45-50 min 90-105 45-60 min

Rest or cross
easy with 4x with 6x20 40 min minutes easy with
Rest train (bike,
20 sec fast/2 sec fast/2 recovery easy on fun 4x20 sec
yoga, etc)
min easy min easy trails! hills

40-45 min 45-50 min 90-105 45-60 min

Rest or cross
easy with with 6x20 40 min minutes easy with
Rest train (bike,
4x30 sec. sec fast/2 recovery easy on fun 4x30 sec
yoga, etc)
hills min easy trails! hills

45-60 min
40-45 min 90-105
45-50 min Rest or cross easy with
easy with 4x 40 min minutes
Rest with 6x30 train (bike, 4x30 sec
30 sec fast/2 recovery easy on fun
sec hills yoga, etc) fast/2 min
min easy trails!
easy
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

40-45 min 45-50 min Rest or cross 90-105 45-60 min

easy with with 6x30 40 min minutes easy with
Rest train (bike,
4x30 sec. sec fast/2 recovery
yoga, etc) easy on fun 4x30 sec
hills min easy trails! hills
45-50 min 45-50 min 90-105 60-65 min
Rest or cross
easy with 4x with 8x30 40 min minutes easy with
Rest train (bike,
30 sec fast/2 sec fast/2 recovery easy on fun 4x30 sec
yoga, etc)
min easy min easy trails! hills

40-45 min 45-50 min 90-105 60-65 min

Rest or cross
easy with with 8x30 40 min minutes easy with
Rest train (bike,
4x30 sec. sec fast/2 recovery easy on fun 4x30 sec
yoga, etc)
hills min easy trails! hills