Week 1: Training Overview

Welcome to Basefit Training for HTC!

Whether you are a seasoned runner or a first time racer, Basefit offers personalized training to help prepare you for the Hood To Coast One Day Relay Race.

So what does your Basefit Training include?

  • Personalized, progressive training across multiple levels

  • Team Calls - multiple team calls throughout your training

  • Virtual Coaching Clinics - three (3) live calls covering the most popular aspects of training

  • Team Wall - interactive, online forum to connect you with your teammates, other racers, and Basefit Coaches

  • Weekly, targeted email tips to keep you sharp as you build mileage and strength

Next Steps:

  1. Choose your training program. See below for this week's training schedule.

  2. Review the topics for the Virtual Coaching Clinics. Dates and registration links coming soon!



Monday: Rest

Tuesday: 30 min (easy)

Wednesday: 20 min (stroll)

Thursday: 30 min (easy)

Friday: Rest

Saturday: 30 min (stroll)

Sunday: 3 miles (brisk)


Monday: 30 min cross or strength train

Tuesday: 1 mile run

Wednesday: 30 min cross or strength train

Thursday: 1 mile run

Friday: 1 mile run

Saturday: Rest

Sunday: 2.5 mile run 


Monday: 3 mile run & strength train

Tuesday: 4 mile run

Wednesday: 30 min cross train or 5x800 5k pace

Thursday: 3 mile run & strength train

Friday: Rest

Saturday: 5 mile run

Sunday: 60 min cross train


Monday: 3 mile run & strength train

Tuesday: 20 min tempo run

Wednesday: 30 min cross train or 4x400 mile pace

Thursday: 4 mile run & strength train

Friday: Rest

Saturday: 3 mile run

Sunday: 4 mile run 


Cross Training: Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.

  • Easy: slightly quicker pace, slightly harder breathing.

  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.