12 Week Winter Running Plan Base phase: 3-4 weeks Aerobic Development phase: 5-6 weeks Race-Specific Introduction phase: 3 weeks Base phase builds from 22 miles per week to 40 miles per week. Aerobic development builds from 35 miles per week to 45 miles per week. Race-Specific Introduction phase maintains at 45 miles per week. Down weeks built into training schedule. This plan is built for an experienced (2-3 years of running experience) runner looking to prepare themselves for the upcoming ...