Base Building Calculator
Plan a progressive base building phase to safely increase your running mileage.
Base Building Setup
Timeline is achievable!
Avg increase: 2.5 km/week
Base Building Phase
20 → 50 km
Total: 380 km over 12 weeks
Weekly Distribution (at target)
Long Run13 km
Easy Runs33 km
Strides/Drills5 km
Week by Week Plan
Week 1Build22 km
Week 2Build24 km
Week 3Build27 km
Week 4Recovery21 km
Week 5Build29 km
Week 6Build32 km
Week 7Build35 km
Week 8Recovery28 km
Week 9Build39 km
Week 10Build42 km
Week 11Build45 km
Week 12Recovery36 km
Base Building Principles
Easy Pace
Run at conversational pace (Zone 2)
Consistency
Run frequently, avoid big gaps
Long Run
One long run per week (20-25% of weekly volume)
Recovery
Every 3-4 weeks, reduce volume by 20%