BASE TRAINING PROGRAM
FOR BEGINNERS
Base training is your best investment as a runner. It builds a strong body, an even stronger mindset, and makes every run more enjoyable and sustainable. By strengthening muscles, joints, and endurance, you reduce the risk of injury and create a solid foundation to grow from — step by step.
Think of it as your own superpower. With solid base training, you can handle everything from your first 5 km to a marathon — while gaining more energy, better health, and a love for running that lasts a lifetime.
Distance
The easy run gives you time to breathe in rhythm, let your thoughts settle, and find harmony in your stride. At a relaxed pace and with a low heart rate, you strengthen your body step by step and build sustainable endurance over time.
Hill
Hill training is one of our toughest workouts – here you develop both power and speed while making your heart stronger. Find a hill that suits you and let every repetition move you closer to becoming a more enduring and explosive runner.
Intervals
Intervaller är passen där du pressar gränserna och tar din löpning framåt. Med korta, intensiva delar och lugn vila däremellan förbättrar du både tempo och syreupptag – och bygger snabbhet och styrka.
Threshold
Threshold pace is a controlled yet demanding speed where you run fast without losing your rhythm – just below the point where lactate begins to take over. The purpose is to strengthen your endurance so you can maintain a high pace for longer, at roughly a speed you could sustain for about an hour or around 80–85% of your maximum heart rate.
Long run
The long run is the runner’s own ritual, where you develop endurance and train your body to handle extended time in motion. The longer your goal, the more important these sessions become – building both physical strength and the mental focus that carries you all the way to the finish.
BASE TRAINING PROGRAM FOR BEGINNERS
Base training is your best investment as a runner. It builds a strong body, an even stronger mindset, and makes every run more enjoyable and sustainable. By strengthening muscles, joints, and endurance, you reduce the risk of injury and create a solid foundation to grow from — step by step.
Think of it as your own superpower. With solid base training, you can handle everything from your first 5 km to a marathon — while gaining more energy, better health, and a love for running that lasts a lifetime.
Distance
The easy run gives you time to breathe in rhythm, let your thoughts settle, and find harmony in your stride. At a relaxed pace and with a low heart rate, you strengthen your body step by step and build sustainable endurance over time.
Hill
Hill training is one of our toughest workouts – here you develop both power and speed while making your heart stronger. Find a hill that suits you and let every repetition move you closer to becoming a more enduring and explosive runner.
Intervals
Intervaller är passen där du pressar gränserna och tar din löpning framåt. Med korta, intensiva delar och lugn vila däremellan förbättrar du både tempo och syreupptag – och bygger snabbhet och styrka.
Threshold
Threshold pace is a controlled yet demanding speed where you run fast without losing your rhythm – just below the point where lactate begins to take over. The purpose is to strengthen your endurance so you can maintain a high pace for longer, at roughly a speed you could sustain for about an hour or around 80–85% of your maximum heart rate.
Long run
The long run is the runner’s own ritual, where you develop endurance and train your body to handle extended time in motion. The longer your goal, the more important these sessions become – building both physical strength and the mental focus that carries you all the way to the finish.
BEFORE WE
GET STARTED
It’s more important to get out regularly than to push yourself too hard in the beginning. Good posture and proper running form make running easier on the body and more efficient. Try to run with a slight forward lean and avoid overstriding. This helps you save energy and reduces strain on your knees and joints.
Feeling tired is normal, but pain is a warning sign. If you feel pain, take a break and give your body time to recover. Base training is about building a strong foundation that you can continue to develop without stress.
Recovery is just as important as the training itself. Get enough sleep and give your body time to recover between sessions — that’s when it truly adapts and becomes stronger.
Always warm up properly before quality sessions — intervals, threshold, fartlek, and hills! Spend 10–15 minutes running easy to wake up your body, and add a few short strides to find your rhythm and get your heart rate going. It’s your chance to prepare both body and mind to give your best during the session — while also helping to prevent injuries.
BEFORE WE
GET STARTED
It’s more important to get out regularly than to push yourself too hard in the beginning. Good posture and proper running form make running easier on the body and more efficient. Try to run with a slight forward lean and avoid overstriding. This helps you save energy and reduces strain on your knees and joints.
Feeling tired is normal, but pain is a warning sign. If you feel pain, take a break and give your body time to recover. Base training is about building a strong foundation that you can continue to develop without stress.
Recovery is just as important as the training itself. Get enough sleep and give your body time to recover between sessions — that’s when it truly adapts and becomes stronger.
Always warm up properly before quality sessions — intervals, threshold, fartlek, and hills! Spend 10–15 minutes running easy to wake up your body, and add a few short strides to find your rhythm and get your heart rate going. It’s your chance to prepare both body and mind to give your best during the session — while also helping to prevent injuries.
HILL TRAINING & LONG RUN
Now we’re getting started with base training, and the goal is to get going, find a great feeling, and — most importantly — have fun along the way! We focus on easy distance runs where you can run at a comfortable pace and enjoy every step, preferably with someone to chat with along the way.
To build both running economy and strength, we take on hills — creating extra strength and stability. And of course, long runs are part of the plan as well, helping you build both endurance and mental toughness. These longer sessions help strengthen your body and make you feel stronger with every week.
Week 1
Session 1: Easy run 30 min.
Session 2: Long run 60 min.
Week 2
Session 1: Easy run 30 min.
Session 2: Hill 10 × 30 sec. Controlled but uncomfortable. Walk calmly back down.
Session 3: Long run 65 min.
Week 3
Session 1: Distance run 40 min. + 5 strides
Session 2: Long run 70 min.
HILL TRAINING & LONG RUN
Now we’re getting started with base training, and the goal is to get going, find a great feeling, and — most importantly — have fun along the way! We focus on easy distance runs where you can run at a comfortable pace and enjoy every step, preferably with someone to chat with along the way.
To build both running economy and strength, we take on hills — creating extra strength and stability. And of course, long runs are part of the plan as well, helping you build both endurance and mental toughness. These longer sessions help strengthen your body and make you feel stronger with every week.
Week 1
Session 1: Easy run 30 min.
Session 2: Long run 60 min.
Week 2
Session 1: Easy run 30 min.
Session 2: Hill 10 × 30 sec. Controlled but uncomfortable. Walk calmly back down.
Session 3: Long run 65 min.
Week 3
Session 1: Distance run 40 min. + 5 strides
Session 2: Long run 70 min.
INTERVALS & FARTLEK
Over the next three weeks, we raise the pace and add interval and fartlek sessions to get your heart rate up and challenge your cardiovascular system. Every increase in speed builds a stronger foundation for your new running goals, giving you the chance to feel your strength grow with each workout. This is when you start to notice your endurance improving and your body responding. Approach every session with energy and curiosity, and let your desire to improve drive you forward.
Week 4
Session 1: Easy run 40 min.
Session 2: Intervals 10 × 60 sec. Run fast! 90 sec. standing rest.
Session 3: Long run 70 min.
Week 5
Session 1: Fartlek 10 × 60/60 sec. Alternate fast running with easy jogging.
Session 2: Easy run 60 min.
Week 6
Session 1: Easy run 30 min
Session 2: Intervals 3 × (30 + 45 + 60 + 45 + 30 sec.). Run fast with equal standing rest for each interval.
Session 3: Long run 75 min.
INTERVALS & FARTLEK
Over the next three weeks, we raise the pace and add interval and fartlek sessions to get your heart rate up and challenge your cardiovascular system. Every increase in speed builds a stronger foundation for your new running goals, giving you the chance to feel your strength grow with each workout. This is when you start to notice your endurance improving and your body responding. Approach every session with energy and curiosity, and let your desire to improve drive you forward.
Week 4
Session 1: Easy run 40 min.
Session 2: Intervals 10 × 60 sec. Run fast! 90 sec. standing rest.
Session 3: Long run 70 min.
Week 5
Session 1: Fartlek 10 × 60/60 sec. Alternate fast running with easy jogging.
Session 2: Easy run 60 min.
Week 6
Session 1: Easy run 30 min
Session 2: Intervals 3 × (30 + 45 + 60 + 45 + 30 sec.). Run fast with equal standing rest for each interval.
Session 3: Long run 75 min.
THRESHOLD & COMBO WORKOUTS
In the final block, the focus is on building a solid foundation and strengthening endurance so you’re well prepared for the year’s main goal. We include threshold sessions that push you forward and complement them with inspiring combo workouts, mixing threshold efforts and faster intervals within the same session.
Week 7
Session 1: Easy run 30 min
Session 2: Threshold 4 × 4 min. Run fast — uncomfortable but controlled. 60 sec. standing rest.
Session 3: Long run 80 min
Week 8
Session 1: Easy run 40 min.
Session 2: 5 × 60 sec. fast with 30 sec. standing rest. 1 × 7 min fast but controlled. 60 sec. standing rest. 5 × 30 sec. fast with 30 sec. standing rest.
Session 3: Long run 85 min.
Week 9
Session 1: Threshold 7 + 5 min fast but controlled with 90 sec. standing rest.
Session 2: Long run 90 min.
THRESHOLD & COMBO WORKOUTS
In the final block, the focus is on building a solid foundation and strengthening endurance so you’re well prepared for the year’s main goal. We include threshold sessions that push you forward and complement them with inspiring combo workouts, mixing threshold efforts and faster intervals within the same session.
Week 7
Session 1: Easy run 30 min
Session 2: Threshold 4 × 4 min. Run fast — uncomfortable but controlled. 60 sec. standing rest.
Session 3: Long run 80 min
Week 8
Session 1: Easy run 40 min.
Session 2: 5 × 60 sec. fast with 30 sec. standing rest. 1 × 7 min fast but controlled. 60 sec. standing rest. 5 × 30 sec. fast with 30 sec. standing rest.
Session 3: Long run 85 min.
Week 9
Session 1: Threshold 7 + 5 min fast but controlled with 90 sec. standing rest.
Session 2: Long run 90 min.
Can’t find what you’re looking for?
Head over to our FAQ to find answers to the most frequently asked questions.
Can’t find what you’re looking for?
Head over to our FAQ to find answers to the most frequently asked questions.
