Advanced Base Building Program (CT) Training Plan

This 20-week base training program is designed to build a strong aerobic foundation, starting at 25 miles per week and gradually increasing to 60 miles. The plan follows a “3 weeks up, 1 week down” structure—three weeks of increasing volume followed by a lower-mileage week that includes a time trial to assess fitness and adjust your VDOT score accordingly. This is a multi-faceted approach to base building. While weekly mileage and strides form the foundation, the program goes far beyond that. You'll progress through a full spectrum of training paces—beginning with longer, slower efforts and short, fast work, then gradually introducing a variety of workouts across intensities. By the end of the 20 weeks, you'll be ready to transition into race-specific training for the distance of your choice. Note: This is not a beginner program. It is recommended for runners with prior experience in long-distance or endurance training—or for ambitious individuals who are prepared to take on a significant training progression. For some, this program may be too aggressive for their current fitness level. If that’s the case, it may be best to build a more gradual foundation before tackling this plan.