Aerobic Base: Build from 10 to 25 Miles per Week (16-40 km per week)

Are you ready to build your aerobic base and take your running to the next level? The Aerobic Base Building 10 to 25 Miles Per Week Plan by Running Explained is designed to help you gradually increase your weekly mileage while focusing on easy-effort running. Whether you're preparing for a more intense training cycle or simply looking to improve your overall fitness, this plan provides the structure and flexibility you need.

This Plan is for You If:

• You can comfortably complete 10 miles (16 km) of running/run-walk per week.
• You want to safely build up your weekly mileage from 10 to 25 miles (16 to 40 km).
• You want to develop a strong aerobic foundation and improve your endurance.
• You’re looking for a flexible plan that focuses on gradual progression while emphasizing recovery and injury prevention.

What’s Included:

• Flexible Training Schedule: This plan is designed to fit into your life. You can adjust the schedule, shift days, and make it work for your personal needs. Whether you prefer training in miles, kilometers, or time-based runs, we’ve got you covered.

• Easy Effort Emphasis: The cornerstone of this plan is easy-effort running, which helps build endurance while keeping you injury-free. Most runs will be in your easy effort zone, allowing your body to adapt to the increasing mileage without overtaxing it.

• Long Runs: The plan includes weekly long runs that will steadily increase in length, helping you build toward your 25-mile-per-week goal. All long runs are done at a comfortable, easy pace.

Additional Resources:

• Dynamic Warm-Ups & Cool-Downs: Learn how to properly prepare for and recover from your runs with effective warm-up and cool-down routines.

• Hydration & Fueling Guidance: Discover personalized hydration and fueling strategies for longer runs, ensuring you stay properly fueled and hydrated.

• Optional Strength Training Recommendations: Incorporating strength workouts can improve your running form, build power, and reduce injury risk.

Why Choose This Plan?

The Aerobic Base Building 10 to 25 Miles Per Week Plan is the perfect way to establish a strong, injury-free foundation for your future running goals. Whether you're working towards a race or simply want to become a more efficient and durable runner, this plan offers a structured, flexible approach to building mileage and endurance.

Get ready to boost your aerobic capacity, improve your fitness, and build the foundation for long-term running success!

Start your base-building journey today!