Aerobic Base: Build from 15 to 30 Miles per Week (24-48 km per week)

Are you ready to take your running to the next level? The Base-Building 15 to 30 Miles Per Week Plan by Running Explained is designed for runners who want to steadily increase their weekly mileage while enhancing endurance and preparing for future training cycles. Whether you're aiming to run more or just strengthen your foundation, this plan is the perfect stepping stone.

This Plan is for You If:

• You currently run 15 miles (24 km) per week without feeling overtaxed.
• You want to safely and progressively increase your weekly mileage to 30 miles (48 km).
• You’re focused on easy-effort running to enhance your aerobic capacity and overall fitness.
• You seek a flexible plan that allows you to adapt based on your needs and current fitness level.

What’s Included:

• Flexible 16-Week Training Schedule: With equivalent schedules provided in miles, kilometers, and time-based formats, you can adjust based on your preferred tracking method while progressively increasing to 30 miles per week.
• Easy Effort Focus: This plan emphasizes easy effort running as the key to building endurance and fitness. You'll learn to stay within your easy effort zone using heart rate or perceived effort, ensuring you run longer with less fatigue.
• Run-Walk Intervals (Optional): Use these intervals to manage your effort level, gradually increasing your running time as you progress through the plan.
• Long Runs: Weekly long runs help you extend your endurance comfortably, focusing on building distance without overexertion.

Additional Resources:

• Dynamic Warm-Ups & Cool-Downs: Video-guided routines to prepare your body for runs and aid in recovery after.
• Hydration & Fueling Tips: Learn how to properly hydrate and fuel your body during long runs, especially in hot or humid conditions.
• Strength Training Recommendations: Optional core and lower-body strength training exercises to reduce injury risk and improve performance.

Why Choose This Plan?

The Base-Building 15 to 30 Miles Per Week Plan is the ideal solution for runners looking to establish a solid foundation that will carry them into more advanced training. By focusing on easy effort running, flexible mileage growth, and optional strength training, this plan ensures you’ll build endurance while minimizing injury risk. Ready to prepare for the next phase of your running journey? Start building your base today!