14 Week Winter Running Plan Base phase: 5 weeks Aerobic Development phase: 6 weeks Race-Specific Introduction phase: 3 weeks Base phase builds from 10 miles per week to 20 miles per week. Aerobic development builds from 18 miles per week to 25 miles per week. Race-Specific Introduction phase maintains at 25 miles per week. Down weeks built into training schedule. This plan is built for a relatively inexperienced (1 year or less of running experience) runner looking to prepare themselves for ...