Training Plans

4-week base build training plan

Back to all training plans
Distance All distances
Level All levels
Length 4 weeks

This plan is great to jump into after an extended break from running or to build fitness and strength before jumping into one of our longer, distance-specific training plans. The idea is to build the habit of running again without the pressure of high-volume or high-intensity training. Like the name suggests, we are just building a base to then use to springboard to our next goal.

Feel free to plug in this four-week low-intensity block any time of year when you want a little structure or use it as a soft launch into a different 8-12 week plan.

If you have specific questions or need suggestions for modification, join us at Freetrail Office Hours, where a Freetrail Expert will be happy to help. Freetrail Office Hours are available to our Freetrail Pro members.

Coach Dylan Bowman

Become a Freetrail Pro member to unlock this training plan

Freetrail Pro members get:

  • bulletUnlimited access to member-only Freetrail content
  • bulletPrivate community to get support and meet like-minded trail friends
  • bulletTraining plans and group coaching led by top pros
  • bulletExclusive sponsor discounts
  • bulletTo feel warm and fuzzy for supporting the work we do
Learn more

Then just $10/month or $96/year.
No commitment, cancel anytime.

Freetrail experts

Need more help?

A DIY training plan is a great place to start, but if you need more personalized support, a professional coach is a great option. We have an amazing team of Freetrail recommended coaches ready to help you out on your journey.

Find a Freetrail coach

Become a Freetrail Pro

Get exclusive access to premium content, our private trail community, and more. Just $10/month or $96/year.