Скачать или смотреть Building A Running Base - FREE 30 & 50 Mile Per Week Plans

Ever feel confused when you’re not following a strict training plan? In this video, I show how I train between marathon training blocks without getting burned out or injured.

I walk through my real weekly running schedule and explain how I balance:
Easy runs
Zone 2 mileage
Intervals
Long runs
Recovery days

This video breaks down my marathon base building plan as a 3:56 marathon runner training for the Indianapolis Marathon 2026. I also explain how I adjust my mileage based on how my body feels, not just a plan on paper.
Whether you’re a regular runner or trying to set a new PR, this video shows you how to stay fit between races without overtraining. I also explain the Karvonen Method, how to find your heart rate zones, and how to set this up on Garmin or Coros watches.

🏃 FREE TRAINING PLANS
Screen grab the 30 and 50 miles per week base plan shown in the video.

⏱️ TIMESTAMPS
1:03 – Monday: Recovery Run
1:26 – The Karvonen Method (Heart Rate Reserve)
1:34 – Garmin Heart Rate Settings
1:40 – Coros Heart Rate Settings
1:49 – Tuesday: Zone 2 Mileage
2:23 – Wednesday: Why Rest Days Matter
3:05 – Thursday: Interval & Threshold Work
4:11 – Friday: How to Adjust Weekly Mileage
5:55 – Saturday: Strides & VO2 Max Prep
6:35 – Sunday: Long Runs and Mental Focus
9:18 – Free 30 Mile Per Week Base Plan

⚙️ GEAR & RESOURCES
Karvonen Method Calculator: https://www.topendsports.com/fitness/...
My Garmin / Coros HR Setup Tutorial: In the video (first minute)
Watch: Garmin Forerunner 970 & Coros Pace Pro 3
Gels: Cliff Bars (watermelon and margarita)
Race Day Shoes: Puma
Daily Trainers: Asics

Follow my Road to Indy 2026
🔗 Stay Connected With Me
Strava: https://strava.app.link/fMlgYa6fIZb

If you want more videos on base training, interval workouts, and marathon consistency, leave a comment and let me know.

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