← All plansFind my paces →
5KBeginner
Base Building (4 Weeks)
A 4-week aerobic base block for new-ish runners: build consistent easy miles and one cross-train day before targeting a race.
- Duration
- 4 weeks
- Frequency
- 4 days / week
- Time / week
- 2–3 hrs
- Intensity
- Low
- Start if you can…
- You can already jog 20–30 minutes
- Builds up to
- 40-min easy run
Best for
- ✓Runners between programs who want to hold fitness
- ✓Building a base before a 5K/10K plan
- ✓People who prefer time-on-feet over structured workouts
Why the community recommends this
r/running's perennial advice: most beginners improve fastest by simply running easy and consistently. Keep every run conversational — you should be able to talk in full sentences.
Run this plan at the right paces
Get your easy, tempo, and interval paces from a recent time or goal.
The plan, week by week
Week 1
Establish the routineMonEasy20 min easy
TueRestRest
WedCross-trainCross-train
ThuEasy20 min easy
FriRestRest
SatEasy25 min easy
SunRestRest
Week 2
MonEasy25 min easy
TueRestRest
WedCross-trainCross-train
ThuEasy25 min easy
FriRestRest
SatEasy30 min easy
SunRestRest
Week 3
Add a little volumeMonEasy30 min easy
TueRestRest
WedCross-trainCross-train
ThuEasy30 min easy
FriRestRest
SatEasy35 min easy
SunRestRest
Week 4
MonEasy30 min easy
TueRestRest
WedCross-trainCross-train
ThuEasy30 min easy
FriRestRest
SatEasy40 min easy
SunRestRest
anystride plans are educational summaries of community-trusted training methodologies, not medical or individualized coaching advice. Listen to your body, and consult a doctor before starting a new program.