Take It Forward Base Training


All athletes eventually plateau. Great athletes push through. Be an athlete that pushes through with this running plan, IG Live and Zwift coaching sessions and the adidas 4D Challenge.

The following running plan is for people who are ready to commit to moving forward with their running. It’s a plan for the athletes that run the soles off their shoes, pushing their limits. This plan is for the boundary-pushers, the limit-breakers, the athletes that just. Keep. Moving. Forward.

This running plan is for you. Welcome. Now let’s get to work.

YOU’RE GONNA NEED A BIGGER BASE

Runners know progress doesn’t come overnight. It takes racking up kilometer after kilometer, interval after gasping interval, liters of sweat sizzling on the pavement. Or a dusty trail, if that’s your thing. You move forward. After a while, you stop seeing measurable progress. Do you accept that? Of course not. That’s where this running plan comes in.

Goal: Build a next-level fitness base to move forward using the latest innovations in running plan design.

FIND WHAT YOU NEED TO TAKE IT FORWARD

THIS RUNNING PLAN IS FOR YOU

New athletes can do this plan and know that they’ll be laying the best foundation for running that they possibly can. This suite of curated resources will kickstart your running journey.

This plan will also benefit intermediate to advanced athletes looking to advance. Maybe you’ve been stuck at the same level for a few seasons. Maybe you’re curious about how the latest innovations can be a game-changer for your performance. 

woman preparing for a run

RUNNING PLAN LENGTH

This running plan is three weeks long—the coaches behind the running plan tailored each day to help you achieve breakthrough performance.

RUNNING PLAN RESOURCES

  • Free downloadable running plan pdf
  • Take It Forward Challenge in the adidas Running app 
  • adidas Runners. Personal, professional training on your terms.
  • Podcast on Spotify
  • The adidas 4DFWD running shoe

RUNNING PLAN OVERVIEW

Move Forward Sessions

These weekly sessions are running interval workouts designed to improve your running no matter your level. The sessions will come to you as a live session on Zwift with Coach Lina, or you can do them offline.

Innovation and Next Level Sessions

adidas Runners will host IG Live sessions where you will get your workouts, talks, nutrition classes and more. Your adidas Runners Coaches will dive into the latest innovations to boost your training.

Build Base Sessions

The weekly Build Base Session is your bread and butter endurance run. This session is the no-shortcuts hard work that defines great athletes. You’re going to be great.

Recovery Run

The weekly recovery runs help you add a bit of volume to your training and allow your body to heal.

Recovery Day

Rest is training—let the magic happen.

woman and man running

JOIN THE TAKE IT FORWARD CHALLENGE

Join thousands of others worldwide by joining the Take It Forward challenge in the adidas Running app! Completing the challenge is crucial to making the most of your running plan since it will help keep you accountable to your goals through a community of supporters.

Challenge Details

Join the global challenge starting August 5, 2021. Run 30 kilometers between August 10 – 31 to complete the challenge! Running, treadmill, virtual running and walking all count!

adidas RUNNERS WITH YOU EVERY STEP OF THE WAY

Athletes know a strong support group is worth more than a thousand intervals. That’s why adidas Runners will be there to support you throughout your running journey. They will keep you accountable with live sessions on Instagram and Zwift. adidas Runners will be like professional coaching, only on your own terms.

THIS IS HOW YOU MOVE FORWARD

Progress is not measured in speed. It’s measured in dedication.

Ask yourself: Are you willing to go the distance? How bad do you want to break through the wall separating you from success?

Dedicate this next phase of your training to building a bigger base if you want to find the answers to those questions by doing the training plan and joining the Take It Forward Challenge in the adidas Running App.

Do these five things right:

  1. Download the free running plan pdf
  2. Signup for the Take It Forward Challenge
  3. Get involved with your adidas Runners community if you aren’t already
  4. Subscribe to the podcast
  5. Get the right gear like the 4DFWD running shoe innovatively designed to move you forward.

two men running

MOVE FORWARD SESSION DETAILS

Move Forward sessions take place on Tuesdays throughout the training plan. Here are the details for the sessions in case you cannot join the live coaching sessions.

How to Pace Intervals

Run at the hardest pace you can sustain for that duration and still keep an even effort. Don’t start too hard. Don’t up the pace at the end. Aim to finish the interval portions of the session as if you could do one more interval if you had to.

Tuesday, August 10

4-6 KM Drills and Assessment

Warm-up

5-minutes movement preparation

7-minutes warm-up run

10×30 meter drills (30-meter drills repeated 10 times)

3×80 meter strides (80-meter strides repeated 3 times)

Main Session

7×1 minute hard with 1-minute jogging for active recovery (Run hard for 1 minute, then jog for 1 minute. Repeat this 7 times.)

Cool-down

7 minutes easy jog

7 minutes stretching

Tuesday, August 17

5-7 KM Drills and Intervals

Warm-up

5-minutes movement preparation

7-minutes warm-up run

10×30 meter drills (30-meter drills repeated 10 times)

3×80 meter strides (80-meter strides repeated 3 times)

Main Session

5×2 minutes hard with 1-minute jogging for active recovery (Run hard for 2 minutes, then jog for 1 minute. Repeat this 5 times.)

Cool-down

7-minutes easy jog

7-minutes stretching

Tuesday, August 24

6-8 KM Drills and Tempo

Warm-up

5-minutes movement preparation

7-minutes warm-up run

10×30 meter drills (30-meter drills repeated 10 times)

3×80 meter strides (80-meter strides repeated 3 times)

Main Session

4×3 minutes hard with 1-minute jogging for active recovery (Run hard for 3 minutes, then jog for 1 minute. Repeat this 4 times.)

Cool-down

7-minutes easy jog

7-minutes stretching

Tuesday, August 31

6-8 KM Drills and Tempo

Warm-up

5-minutes movement preparation

7-minutes warm-up run

10×30 meter drills (30-meter drills repeated 10 times)

3×80 meter strides (80-meter strides repeated 3 times)

Main Session

4×4 minutes hard with 3-minutes moderate running in between (Run hard for 4-minutes, then hold a moderate pace for 3-minutes. Repeat this 4 times.)

Cool-down

7-minutes easy jog

7-minutes stretching

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