Fitzgerald's 7-Mile Base Builder

Fitzgerald's 7-Mile Base Builder

Workout - Fitzgerald's 7-Mile Base Builder

  • 0.0mi @ 8'22''/mi
  • 0.0mi @ 7'50''/mi
  • 0.0mi @ 8'07''/mi
  • 5min rest
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Intro: StrengthRunning has a good video on easy runs. The breakdown is below so you can run this workout right away.

Key points

  • A base run is an easy-paced, steady run (distinct from recovery, long, or tempo work) and usually makes up about half your weekly volume.
  • Start with your slowest mile to ease in and find rhythm.
  • Stay in Zone 1–2 HR; don’t drift into Zone 3, especially when it’s warm.
  • Wear a watch or HR monitor to hold pace and catch early fatigue.
  • Pair easy runs with cross-training, strength sessions, and the occasional strides.

Workout example

  • Distance: 7 miles (~11.3 km), mixed trail and off-road.
  • Pacing
    • Mile 1: 8:17 (easy start)
    • Mile 2: 7:54
    • Mile 3: 7:43
    • Mile 4: 8:01
    • Mile 5: 7:41
    • Mile 6: 7:36
    • Mile 7: 7:44 (closing)
  • Total duration: ~55 minutes.
  • Keep effort relaxed, check HR regularly, and back off if heat or clothing pushes you too hard.

Closing note: Try this 7-mile run and adjust splits to your feel in the Pacing app.

References

Inspired by StrengthRunning

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