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Base Builder 12 weeks 3 Days a week: 10 to 16 Miles (16k to 26k) Training Plan
Description
This foundational plan is designed for runners looking to safely scale up their weekly volume from 10 miles (16 km) to 16 miles (26 km) a week. It is a perfect fit for those looking to build a rock-solid aerobic foundation before launching into a 16-week marathon plan or a 12-week half-marathon plan. Built specifically for those who have been running consistently for at least 12 months, this program splits your volume over just 3 days per week—making it ideal for busy schedules or those managing their recovery. Utilising the scientific 4-week adaptation method, your body will safely adapt to 10 miles for the first block, before stepping up to 13 miles, and finally stabilising at 16 miles. Coach's Note: If you want to continue stepping up to a 20-mile (32 km) baseline immediately following this program, please see our "3-Day Milestone Base: 10 to 20 Miles" template.
Minimum Requirements
This plan starts at 10 miles per week. You should have run a minimum of 8 miles a week consistently for 4-6 weeks before starting this plan
Communication
No additional communication
I’m Rachel, a run coach and MSc Sport Nutrition student dedicated to helping the ‘everyday athlete’ run stronger and fuel better. A great training plan is only half the battle; success on race day requires a foundation of evidence-based nutrition. I help runners move away from guesswork by integrating structured aerobic training with nutrition advice for training and performance. Whether you're chasing a PB or your first finish line, my goal is to ensure you build volume safely and arrive at the start line fully prepared. Let’s nail your plan and your fueling.
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Supported Apps and Devices
Training available on Android and iOS.
4.9 • 2.4K Ratings
Sync data from popular fitness devices and apps
Base Builder 12 weeks 3 Days a week: 10 to 16 Miles (16k to 26k) - 12 weeks
Next Steps
- Purchase plan
- Submit running profile
- Setup your V.O2 training calendar account
- Get notified when plan is uploaded to your V.O2 calendar
