A 12-week winter base-building program designed to keep you consistent, strong, and ready for spring training. This downloadable plan provides a complete weekly structure, effort-based guidance, long-run progression, and simple strength and stride work that all fit easily into winter schedules—treadmill and cross-training friendly. After purchase, the full Athlete Guide will be sent to the email you used at checkout.
What Basecamp Is:
Basecamp gives you a clear path through the winter months. Training often drifts when the days get colder, and Basecamp organizes your week so you know exactly what to do. It covers your running, your strength sessions, and the key habits that keep your fitness level from dropping during the winter season.
The program is straightforward and is designed for anyone who wants a defined schedule without a full coaching commitment.
What You Get:
The 12-Week Training Plan
A structured build that includes:
Weekly mileage targets based on your level
Endurance sessions
Moderate workouts to maintain your aerobic base
Long run guidance
Optional strength sessions
Clear notes for adjustments
The Basecamp Athlete Handbook
A simple guide that explains how to approach the winter block.
Topics include:
How to pace each type of run
How to adjust for weather and fatigue
Weekly structure and workload balance
How to get the most out of the block
How to set yourself up for your next cycle
Ongoing Support Option
Inside the handbook you will find information about optional monthly support if you want check-ins or help setting your next goal.
Sample Week
Here is what week three of the basecamp program looks like so that you have an idea of how the weeks are structured:
Who Basecamp Is For
Basecamp is designed for runners who:
Want a consistent winter structure
Want to maintain or build fitness before starting a race-specific plan
Prefer guidance without a full coaching subscription
Want to enter spring with momentum
Have run consistently but need a clear path through winter
Pricing
Basecamp Digital Program
One-time purchase: $39
Includes the full 12-week plan and the Athlete Handbook.
How much running experience do I need?
If you have been running at least three times per week for the past couple of months, you will be able to follow Basecamp comfortably.
Where do I download the materials?
After purchase, you will receive an email with a link to download the Athlete Handbook. The plan is inside that document.
Can I modify the plan?
Yes. The handbook includes guidance on how to scale weekly volume up or down.
What if I want more support?
The final section of the handbook outlines options if you want monthly guidance or help building your next training cycle.
FAQ
Join Basecamp
If you complete the 12-week program, I would like to hear how it went. Tag me or send a message about your experience. I enjoy seeing how each athlete navigates their winter arc.
Meet your coach
Paul Prawdzik
I believe that winter is where the real leaps in fitness are made.
The cold months strip the noise away. No race crowds, no summer energy, it’s just you versus the work. That’s where I like to meet athletes: in the quiet, when the only thing keeping you going is your own discipline.
I started MTN WEST to give runners more than a plan. I wanted to build a community that values effort, resilience, and self-respect through movement. My background blends endurance coaching, strength work, and years of figuring out what it means to stay consistent when life doesn’t make it easy.
Basecamp was built out of that same belief. Fitness isn’t seasonal. It’s something you carry through weather, fatigue, and doubt. You don’t wait for perfect conditions. You show up, build the base, and earn your spring.
See what previous clients have to say…
