Road to Marathon: Base
Phase 1 of 3: build an aerobic base with easy volume and a steady long run. Next: Build.
- 🔥 Committed
- 6 weeks
- 9 goals in 4 groups
- Fitness
Free, no account needed. Works offline.
Runs
- Easy run
- Long run
Quality
- Steady run, 40 min
- Strides: 6 × 20 s
Strength & mobility
- Strength: legs & core
- Mobility
Recovery & fuel
- Sleep
- Practise race fuel on the long run
- Rest day: walk or stretch only
Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.
Start this routineGeneral wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.