Build a Marathon Running Base - 30 & 50 Mile Per Week Plans

Описание: Looking for a marathon base building plan or unsure how to build a safe running base? In this video I provide the base building plan I use as a marathon runner, and provide an alternative running training plan for beginners or lower milage runners. You will learn easy run training, intervals training for runners of all levels, long run strategy, and the importance of recovery runs. I break down how I build my base when I am not training for a road race, and the importance of heart rate training zones, how to set up those zones the correct way on garmin and coros watches with mini tutorials, and explaining the Karvonen method of heart rate reserve. I break down a 2 week plan that I use to optimize building my running base while using speed to keep my fitness growing. This method is customizable and I provide the 50 mile a week running plan for free as well as a 30 mile per week option for those training less frequently or for a shorter distance. This running training method has helped me train between marathon training blocks without getting burned out or injured. My pro Runner of a coach approved this strategy and I think you will too!

I will go into detail about my real weekly running schedule and explain the how and why for each day to show how you can balance your training with:
Easy runs (Zone 2)
Intervals
Long runs
Recovery Runs
and the almighty Rest Days.

This video breaks down my marathon base building plan as a 3:56 marathon runner training for the Indianapolis Marathon 2026. I also explain how I adjust my mileage based on how my body feels, and how you can allow your body to tell you when you need to adjust your plan.
Whether you’re an everyday runner or trying to set a new PR, this video shows you how to run smart between races without overtraining. I also explain the Karvonen Method (heart rate reserve), how to find your heart rate zones, and how to set this up on Garmin or Coros watches with short tutorials.

🏃 FREE TRAINING PLANS
Screen grab the 30 and 50 miles per week base plan shown in the video.

⏱️ TIMESTAMPS
1:03 – Monday: Recovery Run
1:26 – The Karvonen Method (Heart Rate Reserve)
1:34 – Garmin Heart Rate Settings
1:40 – Coros Heart Rate Settings
1:49 – Tuesday: Zone 2 Mileage
2:23 – Wednesday: Why Rest Days Matter
3:05 – Thursday: Interval & Threshold Work
4:11 – Friday: How to Adjust Weekly Mileage
5:55 – Saturday: Strides & VO2 Max Prep
6:35 – Sunday: Long Runs and Mental Focus
9:18 – Free 30 Mile Per Week Base Plan

⚙️ GEAR & RESOURCES
Karvonen Method Calculator: https://www.topendsports.com/fitness/...
My Garmin / Coros HR Setup Tutorial: In the video (first minute)
Watch: Garmin Forerunner 970 & Coros Pace Pro 3
Gels: Cliff Bars (watermelon and margarita)
Race Day Shoes: Puma
Daily Trainers: Asics

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Strava: https://strava.app.link/fMlgYa6fIZb

If you want more videos on base training, interval workouts, and marathon consistency, leave a comment and let me know.

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