Why is a solid foundation worth investing so much time on? Many exercises physiologists conclude athletes with more miles under their feet have a greater ability to absorb tougher workouts and are less prone to injury, leading to greater gains in speed. I’ve been very fortunate to not have been injured during my last few training cycles. I’ve yet to get a black toe nail! Maybe when I cross over to triple digit weekly mileage those will become regular occurrences. The last plan I developed I included a two month building phase. Not nearly enough compared to Lydiard’s three month suggestion, but I think with a high of 82 weekly miles, it was just enough to help keep the injury bug away.

Below is my three month plan to build miles before I begin to execute technical workouts specific to my goal race in April. All of it is based on time with strength work executed on the same days as longer run days, but never on Saturday when I tackle the longest runs for the week. Forty-five minute runs are recovery runs followed by a stretching routine. During each non-recovery run I’ll have a form focus for at least 30 mins.(high knee, toe off, arm swing, upright, etc). Recovery miles will be run at least 30 seconds slower than my aerobic pace (8:15-8:30). Sundays I’ll most likely swim or do yoga (yeah, we joined a gym).

	10/14 – 10/20	10/21 – 10/27	10/28 – 11/3	11/4 – 11/10
Monday	90	90	90	120
Tuesday	60	45	45	45
Wednesday	90	120	120	120
Thursday	45	45	45	45
Friday	60	90	90	90
Saturday	120	120	120	135
Sunday	45	45	45	45
Total	8.5hrs	9hrs15mins	9hrs45mins	10hrs
	11/11 – 11/17	11/18 – 11/24	11/25 – 12/1	12/2 – 12/8
Monday	120	120	120	150
Tuesda	45	45	45	45
Wednesday	120	120	120	150
Thursday	45	45	45	45
Friday	90	90	90	90
Saturday	150	150	180	180
Sunday	45	45	45	45
Total	10hrs15mins	10hrs15mins	10hrs45mins	11hrs45mins
	12/9 – 12/15	12/16 – 12/22	12/23 – 12/29	12/30 – 1/5
Monday	150	150	150	150
Tuesday	45	45	45	45
Wednesday	150	150	180	180
Thursday	45	45	45	45
Friday	90	90	90	90
Saturday	180	210	210	210
Sunday	45	45	45	45
Total	11hrs45mins	12hrs15mins	12hrs45mins	12hrs45mins
Monday	legs/back
Wednesday	arms/core
Friday	chest/shoulder
Sunday	cross train