Base Plans
A Base Plan is designed to help runners build a strong foundation by gradually increasing mileage and consistency. It’s not about speed or race-specific training; instead, it focuses on developing endurance and fitness to prepare you for more intense training down the road.
Who Are These Plans For?
Base Plans are perfect for those who want to establish or re-establish a steady running routine. Whether you’re new to running or looking to build consistency after some time off, these plans ensure your body is ready for the demands of future race training. It’s the ideal starting point for any runner preparing for the next step in their journey.
What to Expect:
With each Base Plan, you’ll run 4 days a week with planned rest days and optional cross-training to balance your routine. The focus is on gradually increasing your base mileage, helping you build consistency and endurance safely. Strength training and mobility work are also included to support overall fitness and reduce the risk of injury. This foundational approach sets you up for long-term success in your running journey.
Walking Plan: Build a strong base through low-impact walking workouts, perfect for beginners or those returning to exercise.
5K & 10K Base Plans: Establish a solid running routine as you work toward steady mileage and endurance at shorter distances.
Half Marathon & Marathon Base Plans: Prepare your body for more advanced training by building a strong base for longer-distance running.
Why These Programs Work:
The Base Plans focus on steady progression, ensuring you build endurance and consistency without overwhelming your body. By incorporating key elements like mileage, strength training, and mobility work, you’ll develop the fitness needed for long-term success while minimizing the risk of injury.
This approach is effective because it prioritizes sustainable growth, allowing you to establish or rebuild a solid running foundation. Whether you’re new to running or returning after a break, the Base Plans offer the structure and support you need to achieve your goals with confidence.
All Plans Include:
Walking Plan
Designed to help future runners prepare for the 1 Mile Endurance Run Plan. Walk 4 days a week.
4 weeks
($1.90 a day)
(Access window of 5 weeks)
5K Base Plan
Build your base mileage with .5 Mile to 1.5 mile runs before starting the 5K Endurance Run Plan. Run 4 days a week.
4 weeks
($1.90 a day)
(Access window of 5 weeks)
10K Base Run Plans
Build your base mileage with 1.5 to 4 mile runs before starting the 10K Endurance Run Plan.
4 weeks
($1.90 a day)
(Access window of 5 weeks)
8 weeks
($1.90 a day)
(Access window of 9 weeks)
Half Marathon Base Run Plans
Build your base mileage with 3 to 7 mile runs before starting the Half Marathon Endurance Run Plan.
4 weeks
($1.90 a day)
(Access window of 5 weeks)
8 weeks
($1.90 a day)
(Access window of 9 weeks)
Marathon Base Run Plans
Build your base mileage with 4 to 10 mile runs before starting the Marathon Endurance Run Plan.
4 weeks
($1.90 a day)
(Access window of 5 weeks)
8 weeks
($1.90 a day)
(Access window of 9 weeks)
NEW!
Marathon Base Plan For Beginners
Marathon Base Plan for Beginners (12 weeks) and Marathon Endurance Plan For Beginners (16 weeks) work together to progress athletes over a 7 month period (28 weeks) to their full marathon.
For Beginners
12 weeks
($1.90 a day)
Must be comfortable running 2.5 mi/4.8 km before starting
(Access window of 13 weeks)
Mobile App
DOWNLOAD THE FINAL SURGE APP
What Runs You has partnered with Final Surge to provide you with the technology to plan, track and analyze your own training.
Use your calendar to track activities as you complete them!
All elements of your calendar are adjustable, so you can rest assured you have all of the tools and flexibility to do 1% better every day!
Your plan starts on the Monday after registration.
