Base Training

It doesn’t matter whether you are training for a 5km, 10km, half marathon, full marathon, or more. What matters is how you train!

Most run training programs are all built on a similar format:

base training phase to build endurance which leads to
hill training phase for strength leads which to
anaerobic training phase for speed which leads to
sharpening/taper phase for races.

For most of us, January and February is the

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time for the base training phase. All of our running should be done at a comfortable pace. There should be no gasping for breath at this point. Each run should be completed in a comfortably tired state but not hard enough that the next planned workout cannot be completed. Variety is fine. In fact, some runs should be hilly in nature and some runs can include strides or a fartlek type work out.

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We’ve all heard the guideline that the increase in volume of training should be limited to 10% per week. This is a good guideline. Some runners respond well to a little bit more and others need to spend a couple of weeks at each level before moving on.

Establishing a good solid base does all that wonderful physiology stuff like increase the number of red blood cells and mitochondria. This is also the phase that toughens up the legs and gets them ready for the harder workouts to come.

Functional fitness can be worked on during the base training phase. Join a boot camp or start doing that yoga routine (again). These types of exercises will strengthen the core as well as strengthen ligaments and tendons. This will lessen the risk of injury in the later phases of training. Technique drills can also be incorporated one or twice a week. Olympic marathoners Reid Coolsaet and Eric Gillis helped put together this video to demonstrate the drills that will help improve your efficiency.

Take the time to establish a good base now will pay dividends in the months (and years) to come.