BASE TRAINING PROGRAM
FOR ADVANCED RUNNERS
If you want to invest in your running, start with strong base training — it provides the solid physical and mental foundation that makes every run more enjoyable, easier on the body, and more sustainable. By gradually strengthening muscles, joints, and endurance, you reduce the risk of injury and move closer to your goals.
Think of base training as your own superpower: it prepares you for new personal bests and shapes you into a stronger, more resilient runner.
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.
GRUNDTRÄNINGSPROGRAM
FÖR SUPERMOTIONÄR
If you want to invest in your running, start with strong base training — it provides the solid physical and mental foundation that makes every run more enjoyable, easier on the body, and more sustainable. By gradually strengthening muscles, joints, and endurance, you reduce the risk of injury and move closer to your goals.
Think of base training as your own superpower: it prepares you for new personal bests and shapes you into a stronger, more resilient runner.
Distance
The distance run is your chance to enjoy running, clear your mind, and find calm in your stride. With a low heart rate and a relaxed pace, you allow your body to adapt to the workload and build strength from the inside out.
Hill
Hill training is one of our favorite sessions — it helps you build both strength and speed while giving your recovery a boost. Choose your hill, regardless of length or incline, and let every step take you closer to becoming a stronger and faster runner.
Intervals
Intervals are the sessions where you truly challenge yourself and take your running to the next level. Through short, intense efforts with easy recovery in between, you increase both speed and oxygen uptake — becoming faster and stronger.
Threshold
Threshold pace is a “comfortably hard” effort where you run fast but controlled — right on the edge where your body can still manage lactate. The goal is to improve endurance so you can sustain a higher pace for longer, roughly at a speed you could maintain for about 60 minutes or at a heart rate around 80–85% of max.
Long run
The long run is a runner’s sacred time — where you build endurance and train your body to stay active for extended periods. The longer the race you’re aiming for, the more important these sessions become, strengthening both your body and the mental resilience that carries you all the way to the finish line.
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 60 min.
Session 2: Hill 5 × 120 sec + 5 × 90 sec + 5 × 60 sec with easy jog recovery downhill.
Session 3: Long run 90 min.
Week 2
Session 1: Easy run 60 min.
Session 2: Hill run 60 min. Run up and down as many hills as you can find and manage.
Session 3: Distance run 60 min + 5 strides.
Session 4: Long run 90 min.
Week 3
Session 1: Easy run 60 min. + 5 strides
Session 2: Hill 10 × 2 min with easy jog recovery downhill.
Session 3: Long run 100 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 60 min.
Session 2: Hill 5 × 120 sec + 5 × 90 sec + 5 × 60 sec with easy jog recovery downhill.
Session 3: Long run 90 min.
Week 2
Session 1: Easy run 60 min.
Session 2: Hill run 60 min. Run up and down as many hills as you can find and manage.
Session 3: Distance run 60 min + 5 strides.
Session 4: Long run 90 min.
Week 3
Session 1: Easy run 60 min. + 5 strides
Session 2: Hill 10 × 2 min with easy jog recovery downhill.
Session 3: Long run 100 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 60 min.
Session 2: Intervals 10 × 120 sec at mile pace with 90 sec standing rest.
Session 3: Easy run 60 min. + 5 strides
Session 4: Long run 100 min.
Week 5
Session 1: Easy run 60 min.
Session 2: Fartlek 10 × 90/30 sec. Alternate fast running with easy jogging.
Session 3: Intervals 10 × 1000 m at mile pace + 10 sec/km with 60–90 sec walking recovery.
Session 4: Long run 110 min.
Week 6
Session 1: Easy run 60 min + 5 strides
Session 2: Intervals 3 × (60 + 90 + 120 + 90 + 60 sec.) at mile pace with half the interval time as standing rest.
Session 3: Long run 120 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 60 min.
Session 2: Intervals 10 × 120 sec at mile pace with 90 sec standing rest.
Session 3: Easy run 60 min. + 5 strides
Session 4: Long run 100 min.
Week 5
Session 1: Easy run 60 min.
Session 2: Fartlek 10 × 90/30 sec. Alternate fast running with easy jogging.
Session 3: Intervals 10 × 1000 m at mile pace + 10 sec/km with 60–90 sec walking recovery.
Session 4: Long run 110 min.
Week 6
Session 1: Easy run 60 min + 5 strides
Session 2: Intervals 3 × (60 + 90 + 120 + 90 + 60 sec.) at mile pace with half the interval time as standing rest.
Session 3: Long run 120 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 60 min
Session 2: Threshold 5 × 5 min. Run fast — uncomfortable but controlled. 60 sec walking recovery.
Session 3: Threshold 3 × 10 min. Run fast — uncomfortable but controlled. 60–90 sec walking recovery.
Session 4: Long run 120 min
Week 8
Session 1: Easy run 40 min.
Session 2: 5 × 1 min fast but controlled with 30 sec standing rest. 1 × 10 min + 1 × 5 min fast but controlled. 60 sec standing rest. 10 × 30 sec at faster-than-race pace with 30 sec standing rest.
Session 3: Long run 130 min.
Week 9
Session 1: Easy run 60 min.
Session 2: Threshold 15 + 10 + 5 min fast but controlled with 90 sec walking recovery.
Session 3: Threshold 10 × 3 min fast but controlled with 60 sec walking recovery.
Session 4: Long run 140 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 60 min
Session 2: Threshold 5 × 5 min. Run fast — uncomfortable but controlled. 60 sec walking recovery.
Session 3: Threshold 3 × 10 min. Run fast — uncomfortable but controlled. 60–90 sec walking recovery.
Session 4: Long run 120 min
Week 8
Session 1: Easy run 40 min.
Session 2: 5 × 1 min fast but controlled with 30 sec standing rest. 1 × 10 min + 1 × 5 min fast but controlled. 60 sec standing rest. 10 × 30 sec at faster-than-race pace with 30 sec standing rest.
Session 3: Long run 130 min.
Week 9
Session 1: Easy run 60 min.
Session 2: Threshold 15 + 10 + 5 min fast but controlled with 90 sec walking recovery.
Session 3: Threshold 10 × 3 min fast but controlled with 60 sec walking recovery.
Session 4: Long run 140 min.
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