6 Week BASE BUILDING Training Block - Base Building Training For Runners | FOD Runner - The FOD Runner

Quick Summary

This is a quick summary of 6 Week BASE BUILDING Training Block - Base Building Training For Runners from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Three pillars of the block: consistent weekly mileage, steady long runs, and hill work early in the phase.
• Weeks 1‑2: Easy‑run focus, letting the body set its own easy pace (around 7:27 min/mile). One steady long run each week.
• Weeks 3‑4: Introduce hill repeats (10 × 1‑minute uphill/downhill) and push weekly mileage toward 60 mi. Continue steady long runs.
• Weeks 5‑6: Back‑to‑back 60 mi weeks, more strides for turnover, a final big hill workout, and a 5K time‑trial (17:04, ~5:30 min/mi) to gauge fitness before moving into 10K specific training.
• Practical tips: Run easy based on feel, include short strides (≈7:10 min/mi) after easy runs, let the body dictate pace, and keep progression gradual to stay injury‑free.

Sample Workout (Week 3 example)

• Warm‑up: 10‑15 min easy jog (~7:30 min/mi).
• Hill Repeats: 10 × 1 min uphill at a hard effort, jog or walk back down for recovery (≈1‑2 min). Focus on form, not speed.
• Cool‑down: 10 min easy jog.
• Weekly mileage target: ~55‑60 mi total, with a steady long run of 12‑14 mi at 7:20‑7:30 min/mi.

Closing Note

Give the 6‑week base block a try—adjust the mileage and paces to match your own training level using the Pacing app. Stay patient, keep the runs steady, and you’ll finish the block feeling strong and ready for sharper 10K work. Happy running!

References

• 6 Week BASE BUILDING Training Block - Base Building Training For Runners | FOD Runner - YouTube (YouTube Video)

Workout - Base Builder Hills

• 12min @ 7'30''/mi
• 10 lots of:
  • 1min @ 5'00''/mi
  • 1min 30s rest
• 10min @ 8'00''/mi

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