Building a Base

Before you start running, build a base.  The goal of building a base is running lots of miles and lots of long runs.  Focus on setting new, challenging, realistic goals and mapping out a new training schedule.  Decide how many days a week you will train.  Decide how many miles per week you will run and how many weeks until the final race.  Decide which distance race you will train for and race.

When your last season is over, take 2 to 3 weeks of 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 with a few miles each day, 6 to 18 miles per week; after a few weeks, increase by 1 mile each day (see the schedule below). The schedule below is a minimum of 8 weeks for 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+ miles.

A six-week program starts at 50% of your goal volume; the first week is at 50% of your goal volume.  Each week progresses 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 base-building (aerobic period, incorporate the weight room two to four times a week. You can incorporate continuous running in the hills after the sixth week, 1-2 days per week. 

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

One-minute cycle: stride for 30 seconds, rest for 30 seconds (let the watch run continuously for 6-9 minutes); then start running each minute again. Alternate each week: run one-minute cycles 3-4 days per week. 

One-minute cycle: in week 4, start with 6 minutes per day; the next week will be 7 minutes, and the following week will be 8 minutes until you complete the Aerobic Period. The one-minute cycle introduces you to running faster. 

Quality work and regular rest will help you train at a higher level. No training system can guarantee you will perform well.  Resting at the right times lets your body recover, rebuild, and get stronger.

The schedules from above are 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-day active-rest schedule

 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-, and 48-minute runs)
Rest for 2 days

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