Base-Phase Training Checklist

Use this checklist to track your progress through a base-building phase. Print it out or copy to your notes app.

Week-by-Week Tracking

Week 1

• Completed all planned easy runs
• Long run completed at conversational pace
• Averaged 80%+ of runs in Zone 2
• Got 7+ hours of sleep on most nights
• No new aches or pains

Weekly Mileage: **__** miles Long Run Distance: **__** miles Notes: __

Week 2

• Completed all planned easy runs
• Long run completed at conversational pace
• Averaged 80%+ of runs in Zone 2
• Got 7+ hours of sleep on most nights
• No new aches or pains

Weekly Mileage: **__** miles Long Run Distance: **__** miles Notes: __

Week 3

• Completed all planned easy runs
• Long run completed at conversational pace
• Averaged 80%+ of runs in Zone 2
• Got 7+ hours of sleep on most nights
• No new aches or pains

Weekly Mileage: **__** miles Long Run Distance: **__** miles Notes: __

Week 4 (Cutback Week)

• Reduced mileage by 20-30%
• All runs felt easy and recovered
• Used extra time for mobility/strength
• Feeling fresh and ready for next block

Weekly Mileage: **__** miles Long Run Distance: **__** miles Notes: __

Base Phase Success Metrics

At the end of your base phase, check these indicators:

Aerobic Fitness Improvements

• Easy pace feels easier at same heart rate
• Can hold conversations during easy runs
• Recovery between runs feels faster
• Morning resting heart rate stable or lower

Consistency Achievements

• Completed 80%+ of planned runs
• No missed weeks due to injury
• Maintained target weekly mileage average
• Built long run to target distance

Ready for Next Phase

• Feeling strong and eager for harder workouts
• No lingering fatigue or soreness
• Sleep quality is good
• Motivation is high

Quick Reference: Base Phase Guidelines

Notes & Observations

Use this space to track patterns, what's working, and adjustments needed:

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