A run plan to build your aerobic base. This plan will generally help if you run only once or twice a week and want to build volume. Key Notes: If you need to walk during Easy runs or the longer bits, please do so. If you feel like you are getting an overuse injury or leaning toward injury, replace the runs with a stationary bike or other cross-training (swim, walk, bike, etc.). The problem with pre-made plans is that they don't offer feedback or adjust to the runner's needs. When in doubt, air ...