![]() Let’s first start by covering the goal of endurance. You can get strong in a lot of ways:Īnd each element of fitness – from your general endurance to neuromuscular coordination – should be included in the base phase. Third, every coach knows strength is critical. Second, base training is not just slow running! Workouts are always included – even quite fast sessions – but “fast” does not necessarily mean “hard.” This is prioritized by a focus on high mileage, building the long run, and mostly aerobic workouts. They then have a very good transition to the faster training later in the season because their leg turnover is so good.īefore we get into the three main components of a well planned base phase of training, what do we notice?įirst, “endurance” is the main goal. ![]() The leg speed sessions help them get very fast without stressing the anaerobic system. So, I encourage athletes to include a fartlek-type workout once per week but like to keep it as just leg speed sessions (quick but controlled efforts lasting less than 30 seconds). He also talked about avoiding building up lactic acid during the base phase. Nothing was at a hard effort but it was used to simply provide some change of pace for the legs since most other running is at an easy pace. He said the athletes were to change pace for 30 seconds to 5 minutes based on how they felt. In his words, they performed a fartlek workout early in the week. Greg McMillan describes Arthur Lydiard’s base training. You’re always doing all of it, it’s just a matter of to what degree. There’s never a time of year when you’re just running mileage or you’re just doing speed. I think that the phase of training is defined by what you are focusing on during that phase.īut you always do a little of all of those things. The problem that most athletes have is that they think are mutually exclusive. There are three basic phases to a training cycle: base, strength, and speed. Other priorities of the introductory period include establishing a foundation of neuromuscular fitness with very small doses of maximal-intensity running and beginning the long process of developing efficiency and fatigue-resistance at race pace with small doses of running in the race-pace range.Īnd Bob Kennedy, the former American record holder in the 5,000m, explains it as: Priority number one is to gradually but steadily increase your running mileage… But first, how do top coaches and athletes define the base phase of training?īrad Hudson, coach to many elites and author of Run Faster from the 5k to the Marathon, explains the base phase as: I’m going to cover each of these goals below. Improve muscular strength to prevent injuries and smooth the transition to challenging workouts.Begin training the central nervous system (so the communication pathways between your brain and muscles are efficient).Increase endurance – or a runner’s aerobic capacity.There are many goals for the base training phase of a training plan: A post shared by Jason Fitzgerald on at 1:02pm PST
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