Speed Base Level 1: Speed Training Plan for Runners, 15-25 mi/week [12 Weeks]

The Speed Base Training Plan (15 to 25 miles per week, 24 to 40 km) is a 12-week speed block for runners that adds threshold work and speedwork to an aerobic base to make you faster at the 5k and 10k. The The Speed Base 12-Week Training Plan by Running Explained is crafted specifically for runners who are eager to focus on improving their speed, whether or not you plan to race at the end of the training cycle, or in preparation for a series of races with non-specific goals.

Plan at a glance:

• Length: 12 weeks
• Weekly volume: 15 to 25 miles per week (24 to 40 km)
• Focus: threshold work and speedwork on an easy aerobic base
• Experience: no prior speedwork experience needed
• Formats: miles, kilometers, or time based
• Optional finish: race a 5k or 10k at the end

This Plan is for You If:

• You can comfortably run 15-20 miles (24-32 km) per week.
• You’re looking to improve your speed and endurance with a structured plan that includes speedwork, threshold workouts, and VO2max workouts.
• You’re ready to take your training to the next level by focusing on quality workouts while maintaining a strong aerobic base.

What’s Included:

• 12-Week Training Schedule: Flexible schedules provided in miles, kilometers, and time-based formats to fit your training needs. You can adjust the plan to suit your lifestyle while maintaining your focus on speed development. 4-week phase structure make this plan flexible for your needs; repeat phases as needed!

• Speed & Endurance Workouts: This plan includes a balanced mix of easy runs, strides, lactate threshold workouts, VO2max surges, and hill repeats to develop your speed, stamina, and overall running efficiency. These workouts are designed to progressively challenge you while ensuring proper recovery.

• Easy Effort Emphasis: Even as you focus on speed, easy effort running remains crucial. It helps build your aerobic capacity, reduces injury risk, and ensures you’re well-prepared for higher intensity efforts.

• Structured Progression:

  • In Phase 1, you will run 4 days per week, including 1 optional cross-training sessions to solidify your endurance base and introduce some high-intensity drills and VO2max surges.
    Phase
  • Phase 2 includes slightly more volume as well as 2 workouts per week: high intensity hills, and lactate threshold intervals. You also have the option to add a 5th day of running. 
  • In Phase 3, you add traditional speedwork along with increasing lactate threshold workouts.

Extensive Resources:

• Hydration & Fueling Guidance: Learn how to effectively fuel and hydrate your training sessions. This plan includes advice on maintaining optimal hydration, especially during longer runs and workouts.

• Dynamic Warm-Ups & Cool-Downs: Incorporate effective warm-up routines to prepare your body for each run and cooldown exercises to aid recovery and long-term progress.

• Strength Training Recommendations: While not mandatory, optional strength workouts are suggested to complement your running and reduce injury risk, helping you build a balanced fitness base.

• Goal-Setting & Performance Analysis: Tools and advice for setting realistic training goals based on your current fitness level, helping you to aim high and track your progress.

Key Features:

• Flexibility: Adapt the training schedule to fit your routine while maintaining the integrity of the plan. You have the freedom to swap days if needed, making this plan work for your schedule.

• Recovery Focus: With an emphasis on rest and recovery days, this plan ensures that you’re well-rested and ready to perform your best during speed workouts.

• Comprehensive Support: From nutrition and hydration tips to detailed workout guidance, this plan provides everything you need to build a strong speed foundation.

FAQ

Q1. What is a speed base plan?

A dedicated 12 week block of threshold work and speedwork built on an aerobic base, designed to make you faster for a 5k or 10k. Racing at the end is optional.

Q2. Do I need speedwork experience?

No. These plans introduce speed safely and require no prior experience. Your easy runs stay easy while quality days build your speed.

Q3. Which speed plan should I choose?

Choose by current weekly volume: Level 1 for 15 to 25 miles per week (24 to 40 km), Level 2 for 20 to 30 (32 to 48 km), Level 3 for 30 to 40 (48 to 64 km), and Level 4 for 40 to 50 (64 to 80 km).

Q4. Will a speed plan make me faster?

Yes. Structured threshold and interval work improves your 5k and 10k speed while protecting your easy days so you adapt without overtraining.

Q5. Do I have to race at the end?

No. You can race a 5k or 10k at the end if you want, or carry the speed and fitness into your next training cycle.

Why Choose This Plan?

The Level 1 Speed Base 12-Week Training Plan is perfect for runners who are ready to dedicate themselves to improving speed while maintaining a strong aerobic base. Whether you're preparing for future races or simply want to enhance your speed, this plan will guide you every step of the way.

Written by Coach Nick a USATF and RRCA certified Running Coach with 9 years experience and CEO of Running Explained. Every Running Explained plan is built on the same structure, science, and strategy Coach Nick uses with his 1:1 coaching athletes, and is trusted by thousands of runners training for everything from their first 5k to a Boston qualifier. Have a question about this plan? Book a 30-minute call with Coach Nick, or explore 1:1 coaching at runningexplained.com.