Aerobic Base Building Plan
Slow down to speed up.
12 weeks of pure aerobic development. The foundation for everything else.
Length
12 weeks
Intensity
Z2 + strides
Sessions
4–6 / week
Free, no login, no card. See every week before you make an account.
How it works
Easy runs. Long runs. One weekly stride session. That is the plan.
No tempo. No intervals. No track. The point is the engine, not the race.
Best plan in the library between A-races.
Common questions
Won't I get slow?
No. You'll get faster at the same heart rate, every coach you'd respect would tell you the same.
Can I race a 5K halfway through?
Sure. The plan won't be tuned to it, but a tune-up race is fine.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
Build my free plan