This six-week base program gets you back on track for some serious training for race season

Week 1: Introduction of Stress to the Body and Mind

Focus on good form and fat-burning pace, which equates to long slow distance (LSD) training.

Warm-up: Easy 5-minute walk
Main set: 10-minute jog with 2-minutes water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Twice a week

Week 2: Developing the Habit

Continue with the LSD training to ensure a strong foundation.

Warm-up: Easy 5-minute walk
Main set: 10-minute jog with 2-minutes water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week

Week 3: Developing Aerobic Base

When you get to this part, keep it within a low intensity so as not to prematurely peak.

Warm-up: Easy 5-minute walk
Main set: 15-minute jog with 2-minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week

Week 4: Building Aerobic Base

Building a good aerobic base is like beefing up the foundation of any structure—the height is dependent on the depth of the foundation. So, if you plan to run long, you need a solid and deep foundation.

Warm-up: Easy 5-minute walk
Main set: 20-minute jog with 2-minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week

Week 5: Managing Stress

Because of the progressive increase of stress, you need to handle it properly. Make sure you get enough sleep—at least seven to 10 hours of sleep every night. Remember that the body repairs itself when asleep.

Warm up: Easy 5-minute walk
Main set: 20-minute jog with a minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week

Week 6: Preparing for Strength Phase or Specific Stage

Strength phase or specific stage is when the race situation is introduced so you could gradually adapt to the stress without prematurely peaking. Make sure that required sleep and good nutrition are met as this is the perfect time to introduce superfoods to the body. Berries, dried or fresh, help promote fast recovery due to their high antioxidant content.

Warm up: Easy 5-minute walk
Main set: 25-minute jog with a minute water break for every set of 3.
Cool down: Easy 5-minute walk
Frequency: Thrice a week