What is Base Training?

Tweet

We have posted about this before, but tis the season for a good back to BASE-ics of training!

 When it comes to getting faster and stronger in any endurance sport, any sport in general, it is safe to say there are no short cuts! To get better, you have to either train differently, more consistently, more specifically or smarter. One of the most effective ways to get faster in any endurance discipline is also one of the simplest…focusing on the base phase. And yes, proper base training is more than just long, easy mileage. 

Even for an experienced runner, base training is not a new concept but it is one that is most commonly executed incorrectly. In recent years there have been numerous studies that show how the body adapts and responds to different types or phases of training for endurance athletes.

So what is base training? Basically the goal of base training is to develop a runner’s aerobic fitness before beginning anaerobic training. Distance running events are primarily done in your aerobic zone so by developing your aerobic system to its maximum, come race season you will be able to dominate your race schedule!

Who else feels now that the winter months are almost upon us and our racing season has come to an end with a lack of motivation or the PSP (Post Season Partum)? Don’t get me wrong, a break is very important but how you spend the next several months can either set you up for a successful season or set you back for the season you have in 2015. Many of you may not have a specific goal in mind for 2015 yet and that is perfectly okay. Just simply make base training your goal for this winter season and then go from there! Begin NOW to lay the foundation and elevate your overall conditioning to allow for a higher level of training before any specific race preparation begins. Sounds fabulous right…hit the ground running…literally!! If not, it makes me think of the quote “Fail to Prepare, You prepare to fail!”

Now you ask, “What should my base training look like?”  Here is a quick breakdown! If it seems too much, I did do a quick summary at the end of each phase to condense it!

Phase 1: Week 1-4

During this phase don’t worry about anything but running and building your overall mileage. Do not worry about pace. If you have to wear a HR Monitor, don’t let your HR go into Zone 4, which is your Anaerobic zone. If you have questions about HR Zones, feel free to email or message us!  If you feel the need for speed, you can do very short pick-ups of 20-25 seconds at your 5K race pace during one of your run workouts. DO NOT do any more than this in Phase 1. Your weekly long run should gradually increase during this period and be more of a moderate effort. You should increase your mileage by roughly 20 percent each week during this section of the base phase because overall mileage is the primary emphasis.

Quick Summary: Week 1-4 focus on building mileage. Increase your weekly mileage by 20% each week.

Phase 2: Week 5-10

Here you will begin to increase your weekly mileage by 10%. Within the week you will continue to increase your long run by 15% of your weekly increased mileage. For example if I was running 35 miles during my first week of Phase 2, I would increase my overall weekly mileage by 3.5 miles. For this week I would add 15% to my long run at the end of the week which would be .5 miles. The remainder of the mileage would be divided into other runs throughout the week.  Remember you are still in base building so your overall focus should still be on overall mileage with a consistent moderate effort and not speed. However, one of your runs each week during this phase can be a “workout”. Include things like short intervals (45-90 seconds) with longer recovery, hill repeats (30-60 seconds), longer Intervals (4-8 minutes) and tempo runs. Rotate run workouts weekly for balanced training and to switch things up! Week 8 during this phase is where you will take a little break! Go back and repeat your Week 4 runs from Phase 1. That is right, do exactly the same runs with the same mileage. Your body will thank you for it! Include one workout per week, such as: short intervals (45-90 seconds) with longer recovery, hill repeats (30-60 seconds), longer Intervals (4-8 minutes) and tempo runs. Rotate run workouts weekly for balanced training.

Quick Summary: Week 5-10 continue building mileage at 10% each week with 15% of that mileage being added onto your long run of the week. Mix in one workout each week of intervals, hills, or a tempo run. At week 8 take a break and go back to the training you did in week 4 of phase 1.

Phase 3: Week 11-14

This will be your last 4 week stretch. You will add an additional workout to your weekly schedule but do not increase your weekly mileage or your long run distance. Just switch out one of your workouts for one of the workouts above. For example one week you will do longer intervals and hill repeats. The next week you will do short intervals and a tempo run. This is different from Phase 2 because you were only mixing one of these workouts in as your mileage was still increasing! You will take another break.  For the last four-week period, add an additional workout to the weekly schedule, but do not increase weekly mileage or the long run distance. A rotation of one of the workout types mentioned above is ideal with one or two easy days between workouts. Week 13 of this phase will also be another break week. Go back and repeat the workouts you did in Week 4 of Phase 1.

Quick Summary: Week 11-14 you will not add any additional mileage to your weekly runs. Stick with the same mileage but perform 2 workouts of each week of intervals, hills, or tempo runs. Week 13 you will take a break and repeat your training from week 4 of phase 1.

You may be thinking…oh my word, this is 14 weeks!!!! It may feel overwhelming but trust us, once you get through a proper base phase you will be a different athlete come building time. You will have a good foundation set when you begin speed and more intense workouts. It will also set you up for a solid and long racing season and could prevent many injuries that result in long distance training! The beauty of the base phase is that it really works. It doesn’t require crazy hard workouts, rather it is just about putting in the time and being consistent.

And one more tip! Base building isn't just for running. Remember this 14 week training can be applied to biking and even swimming if you want! Any discipline...give it a shot!