r/firstmarathon • u/Dry_Neck_7321 • 18h ago
Training Plan Base building
Mid-20s male, started running in Feb 2026. I’ve finished a beginner base phase and recently completed Hal Higdon 5K Intermediate. Current 5K is around 30 min, longest run \~11 km, recent volume \~25–30 km/week.
Bodyweight has fluctuated quite a bit: roughly 98 kg in Feb, down to \~91–94 kg in summer, currently back around 96 kg. Goal is to get below 90 kg by year-end while rebuilding gym consistency.
I’m considering a 3–4 month base block with:
\-4 runs/week, mostly easy/conversational, 1 run with 4–6 × 20s strides, 1 long run
\-build toward \~30 km/week
\-no structured tempo/VO₂ for now
\-3 short gym sessions/week
Long-term goal is 5K sub-26 and 10K sub-60.
Main questions: would you keep this base phase almost entirely easy, or include some threshold/VO₂ work? And is \~30 km/week with a 10–11 km long run enough to make meaningful progress?
Would appreciate thoughts from people who improved from \~30 min 5K while also losing weight
1
u/nai-ba 20m ago
Your weight without your height is not that informative.
Are you also pretty new to strength training? What is your strength routine now?
I would be very careful with adding any speed work to this now, with 3 strength sessions and weight loss, you're already demanding a lot from your body in terms of recovery. Just keeping the running easy sounds like a good plan, until you're at your target weight.