Base, maintenance & recovery plans
Most of a running year is not race prep: it is the space between goals, and that is where consistency is won or lost. HP3 base, maintenance and recovery plans keep you moving well there: repeatable base blocks, conditioning that fixes weak links, and structured post-race recovery that protects the fitness you just built. Written by the physio-led HP3 coaching team; delivered through TrainingPeaks.
Choose your block
Base Blocks
Repeatable foundations between goalsUltra & Trail Base Block – 6 Weeks
The base block runners come back to: six repeatable weeks of aerobic base, hills and strength that hold you together between race builds.
Trail/Ultra Base – 12 Weeks
The longer runway: three months of structured base for trail and ultra runners building towards a race plan that starts later in the year.
Running Maintenance – Repeatable
No race on the calendar? The maintenance block that keeps you fit, healthy and ready to say yes when the next goal appears.
Conditioning Blocks
8-week blocks that fix one weak link at a timeBase Conditioning: Return to Running – 8 Weeks
Coming back from injury or a long break? Eight graded weeks that rebuild running load properly, the physio way, without the boom-and-bust.
Base Conditioning: Speed – 8 Weeks
Eight weeks of strides, hills and tempo that put the pop back in your legs before the next long, slow race build begins.
Base Conditioning: Drills & Skills – 8 Weeks
Run mechanics, drills and movement skills, coached over eight weeks: the technique block most runners never make time for.
Post-Race Recovery
Structured returns, not stopping deadPost-Ultra Recovery – 4 or 6 Weeks
A structured return that eases you back in after an ultra. Choose HR 4wk, HR 6wk, Power 4wk or Power 6wk.
Post-Marathon Recovery – 4 Weeks
A structured month that eases you back after the marathon instead of stopping dead or limping straight into the next block.
Pick the next goal
Once the recovery block is done, the full HP3 catalogue is ready when you are: road marathon, trail, ultra and gravel.