This Base Training program is very simple. At the beginning of the season, the body and the mind need a recovery period from the workout session and hopefully the big race of the previous season. In the first few weeks, the mileage should be cut back well below the workout training sessions. Some will cut back as much as 50-75%. As the weeks go by more mileage is slowly added. Usually about 75% of the way into the Base training Session the mileage is back up the the previous Season. Before the workout session begins the target mileage should be anywhere from 10-30% higher than the previous season, depending on your capabilities and goals.
DO NOT SKIP BASE TRAINING AND GO STRAIGHT TO THE HARDER WORKOUTS. One may see some short term gains, but, with relation to the long term, one will never reach their true potential.
Due to infinite variables like weight, running experience, and overall athletic ability, there isn’t a one-size-fits-all type of workout. Novice and beginners should focus on TIME as opposed to DISTANCE in their runs. For example, in the early stages of training the short run may last for 30 minutes. For some, that may be a four-mile run, and for others, two miles. Distance doesn’t matter, time does. However, based on feedback, most people prefer distance charts. I have included both time and mileage charts.https://howtorunamarathon.net/base-training-charts-update/