AEROBIC BASE BUILDING FREE TRAINING PLAN BEGINNER DOWNLOAD: by Higher Running Coach Sage Canaday

Love the plan Sage and Sandi!!! Thank you

Please give a full training plan to break 5 min in the mile currently my PR is 5.37. I am 23 years old running for 1.5 years. Please help

This is a very good program. I use it when i want to focus on weights more or when I’m in between races (i mainly do half-marathons) to keep some fitness. Cheers

I'm gonna try your 10k race plan, I've just come off a few months of base training but I'm sure I'll need to do it again some time so good to know you have one on site.

Thanks I need this. Broken toe and then a quad tendon contusion. Just getting back to running after fourteen weeks of rowing and whining.

thanks sage & sandy! i need this. i've been off of running for too long.

that chair looks great

The plan works great! I used it last summer after a few weeks of getting back into running in March 2020

I am doing this training right now. Very nice. Metric plan is in the package.

Great Programs to get you healthy. Hope you, Sandy and your family or doing well in Boulder.

Sage, I'd just like to thank you so much for making this free aerobic training plan. As a beginner runner, it seriously really helped me out a ton, bringing my fitness to a level that I used to think was quite unthinkable for me after finishing it about 3 months back. I also purchased the 5k/10k training plan seeing how the aerobic base training plan helped me so much. Hope you get the success you deserve!

All thanks to dr ishiaku who helped me get rid of my oral herpes virus completely with his herbs

My favorite topic. Aerobic base building.

Downloaded! I’m in my own training for a trail 25k now, but I’d like to focus more on building aerobic base afterward (rather than just trying fast hike up mountains) so I’ll try this after! Thank you!

Thanks so much Sage and Sandi, this plan is just what I needed right now! Stay safe out there 🙂

9 weeks, I’m closer to a 9 month plan 😅😂

Thanks so much! I'm going to follow the workout next week. Happy to see you in the video. The incident shocked me when I heard it happened in Boulder. Hope you all are OK.

Blessings Sage was wondering could this plan work for HalfMarathon training

I have to get in shape to do this program. So I have to get in shape to get in shape to get in shape, haha. Sage thanks to the knowledge and inspiration you provide on this channel added with my own determination I've been able to complete two marathons and hungry for more. Everything I know about running I pretty much learned from this channel. So thanks!

Sage, I am following you for many years. You do not need to apologise for being an entrepreneur promoting your business. You are an expert and it is natural that you ask a fee to support your livelihood. Every-time you add a sponsor/commercial plug, there is a hesitation....but it is nothing to be ashamed off. If you promote your business as passionately and committed as you promote running, you will be more effective promoting your business.

Hi Sage, I was just wondering how to structure your training for the long term, like 1, 2 or 3 years? How do you safely build weekly mileage in the long term without burning out? After a period of training for a big race (say 16 weeks or so) how much time should you take to recover, and then how long should you take to work back up to your weekly mileage before the race? Most beginner/intermediate plans will start you off at between 20-30km in week one and work up to 50-70km in the peak week, but then what do you do after you’ve finished that plan? Start another plan from week one and do then same thing again? Thanks for all the information you put out there, super informative!!!

Thanks Sage! What do you think about running by time rather than distance in base training? E.g., 40 minutes on Monday, 60 minutes on Wednesday, etc. It's an interesting idea to me because your distance should naturally increase over the weeks as your fitness improves.

For those rest days, should we be completely off our feet? I love to walk (3-4 miles) and was wondering if this could hinder progress as far as running and building that aerobic base.

Its a great plan Sage ! had a lot of success with it I downloaded it mid last year (assume the same one) and worked it into my schedule, albeit not followed to the letter.

Thank you so much Sage! for all the great and very valuable info that you always share. It has helping me... a lot. Gracias!! 🤚

Thank you for this free training program! I’m recently coming off 2 injuries in my XC and track seasons so I’ll be looking forward to building back up before Summer conditioning starts with your plan. Keep up the great content!

Thank you for this!

Wow thanks I’ll check out good stuff . I’m on the mend from injury could do with good basic program

This is something I’ve been looking for. What do I do when I’m not training for a race but dont want to fall behind in fitness.

Thanks!

This sounds like me, I got a half marathon coming up in 3 months (June 27) been running about 1 year now average pace is 5 mins / Km

Hit 5 years running with some consistency - plenty of 10ks, half’s and 2 maras - and I started with watching your videos back in 2016. You started my journey and I’m always glad to see you drop another vid to get me lacing my shoes back up. Cheers Sage.

Fantastic work on the new website Sage! Congrats, and as others said, NO shame in promoting your professional work!! I spent the past few months doing MAF base building. I have run, off and on, for many years, but it appears I was over-training. Also worked a desk job so had the dead glute problem that I know you're familiar with :-). I don't have the volume yet, so .... I'm not sure if I need to go with a beginner running (walk/run) plan or with your base-building plan with more volume. Or some combination. I'll look over some more of what your plans look like before I decide. Also want to add my thanks for many hours of videos (not ALL totally running-related) you've shared with the community. Stay well, stay safe.

Here in Chennai, India we are group of 10runners following your base building plan. Starting 5week tomorrow. Thank You So Much for this GoldPlan 🙏

Thank you for sharing this free!! I was looking for a good plan to increase my mileage before my first marathon training block that would also build my aerobic base. That works great for me, I got tired legs at week 6 but I doubled week 7 and my legs adapted to the increased mileage. I am on the last week now and I ll be very happy to hit the 40 mile mark at the end of the week! 🙂
Best wishes for quick recovery Sage and thank you for sharing good information!

Thank you for this, been following since i was in high school but i stopped running and now trying to get back into it. This plan will definitely help out.

Thank you for the free plan and all your training talks

If you are at 0 miles do you suggest using couch to 5k first?

Sage - Is it not the case though that most beginner runners would never be bale to do a full 4 or 5 miles in one go, even at an "easy" pace? ITB issue, shin issues, any general overall muscle imbalances and the host of things that people get hurt on. 4 or 5 just seems a bit far for a beginner?

Hi, does this plan assume some level of running or could a newbie pick this up and start using it?

1600m running plan sir please

What Garmin watch is that

Exactly what I was looking for, thanks!

anyone have a copy of this aerobic base building plan? went to the website and the purchase button isn't there ://

Awesome video! Thank you for covering that many topics and specific information. Also, thanks for providing this freely for us all. Wish you all the best!

Do you have a video on how to become a hoka athlete?

Now that I have been coming back from a break of IT band issue down near outside of knee getting back into running after a few years off. Starting with couch to 5k now along with learning how to do strengthening for overcoming the issues! After I complete the couch to 5k should I go to the aerobic base plan?

I just finished this 9weeks.. plan and wow! Great results and feel stronger than I have ever felt

Hi, Greetings from Abu Dhabi. I lost a little bit of fitness after recovering from Tokyo Marathon and fasting during Ramadan afterward. I found this 9-week aerobic base building training plan, and currently, I'm in the last week of the training. I can feel a huge difference in my fitness already given that now it's already summer here (the humidity is really high). I'm really enjoying running in this humid weather because of this plan. Even I did a 5k race last week and got PB.Thank you!