4-Week Beginner Running: Base & Build (created by Claude Code)

Disclaimer: This training plan was created by Claude Code (Sonnet 4.6 model) using the Tredict MCP Server analyzing my training history. A 4-week beginner running plan to build a solid aerobic base and gradually increase volume. You will run 3–4 times per week with plenty of rest between sessions. All easy runs are done at a conversational pace guided by heart rate. Weeks 1–2 establish base fitness; weeks 3–4 introduce slightly harder moderate runs to begin building. The weekly long run grows from 40 to 55 minutes. Listen to your body — walk breaks on any run are completely fine. Structure overview: • Week 1: 3 easy runs (25–30 min) + long run 40 min • Week 2: 3 easy runs (30–35 min) + long run 45 min • Week 3: 2 easy runs + 1 moderate run + long run 50 min • Week 4: 1 easy + 1 moderate + 1 easy + long run 55 min Heart rate zones used: • Easy aerobic: 65–75% HRmax • Long run: 60–70% HRmax (slower to extend duration) • Moderate: 72–78% HRmax (comfortably brisk, not easy but not hard) Tips: Hydrate well, warm up with a short walk or easy jog, and never skip the cooldown.

Training phases:

Foundation

Build

Foundation The foundation phase takes care of the important basic endurance and subsequently prepares the basis for further more specialised training phases.

Build In the build-up phase, volumes are increased and specialised units are added. The build-up phase takes the momentum of the foundation phase, builds on it and leads purposefully to the intensive phase or the seasonal plateau.

Zone types:

Heart rate

Pace / Tempo

Heart rate The intensities and efforts of the plan are based, among other things, on the heart rate during training. A heart rate monitor is required.

Pace / Tempo The intensities and efforts of the plan are calculated using the speeds of the workouts.

Performance level: Beginners

Beginners Newcomers or those returning to endurance sports will find this plan a suitable composition.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: CC BY 4.0

Attribution The "Creative Commons BY" license allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the creator of the original is credited. Link to licence description

Felix Gertz

Tredict

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Hello, I am the inventor of Tredict. I am a runner and gravel cyclist and inspired by Scott Jurek, Matt Fitzgerald, Alina Reh, Joe Kelbel…

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The intensity calculation of this training plan works on the basis of your measured heart rate. A heart rate monitor, e.g. a chest strap or an optical heart rate monitor on the wrist, is required when exercising. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

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