Building a Base

Before you start running, all training starts with building a base.  The goal to building a base is running lots of miles and lots of long runs.  You need to focus in setting new challenging realistic goals and map out a new training schedule.  Decide how many days a week you are going to train.  Decide how many miles per week and how many weeks to the final race.  Decide which distance race in which you are going to train and race.

When after your last season is over, take 2 to 3 weeks active rest or run every other day and start training again and set goals for your next season. Rest is a force, only you know when and how long to rest, decide how many weeks.

If you haven't competed for a while, start out with a few miles each day, 6 to 18 miles per week, after a few weeks, increase 1 mile each day (the schedule below). The schedule below is a minimum of 8 weeks on building a base.  

Week 1-3: running 1-2-3 miles each day for 3 weeks.
Week 4: running 4 miles each day. 50% of the volume. Long run 5 miles.
Week 5: running 5 miles each day.  Long run 6-7 miles.
Week 6: running 6 miles each day.  Long run 7-8 miles.
Week 7: running 7 miles each day.  Long run 8-9 miles.
Week 8: running 8 miles each day.  Long run 10-12 plus miles.

A six week program starts off with 50% of the volume; one-third week with 50% of your goal volume.  Each week progress as indicated below until you are at 100% of the volume.  A six week program starts off with 50% of the volume.  In the aerobic period do not attempt speed workouts, or races.
  
Aerobic Period (5-7 weeks)
3rd week 50% of the volume.
4th week 62.5% of the volume.
5th week 75% of the volume.
6th week 87.5% of the volume.
7th week 100% of the volume.

During the building a base (aerobic period) incorporate the weight room two to four times a week. You can incorporate continuous running in the hills after the third week 1-2 days per week. 

Following the schedule from above from week 4 to week 8 after the endurance run introduce the one minute cycle.  

One minute cycle: striding for 30 seconds, resting for 30 seconds (let the watch run continuous for 6-9 minutes) every minute start running again. Alternate each week 3-4 days per week running one minute cycles. 

One minute cycle, week 4 start with 6 minutes per day; the next week run 7 minutes, the next following week run 8 minutes until you complete the Aerobic Period. The one minute cycle is introducing you to learning to run faster. 

Getting in quality work, and regular rest will enable you to train at a higher level. No training system can guarantee you will perform well.  Resting at the appropriate times allows your body to recover, rebuild, and become stronger.

The schedules from above is an aerobic period of 5 - 7 - 8 weeks, it's a developmental plan. I'm recommending 8 weeks. An athlete at the intermediate or elite level would build a base in 8 - 10 weeks.  Towards the end of the aerobic period add transitional workouts: tempo runs or hill repeats, preparing for the faster work ahead.  Whatever level developmental or an elite athlete you still need to insert rest after a training phase to prevent injuries.

Week 10th: 13 days active-rest schedule

Definition of "rest" means no training.

Rest for 2 days 
Run 1 day for 32 minutes (running 3-4 miles)
Rest for 2 days
Run 1 day for 32 minutes (running 3-4 miles)
Rest for 2 days
Run for 3 days  (32, 40, 48 minute runs)
Rest for 2 days

After week 9 and 10 resume training to the Strength Phase 4 weeks (week 12-15).