The fundamentals of BASE training

Base training is generally the first phase of any training plan, this is what helps prepares the athlete for the rest of the plan, all challenging sessions that lie ahead.

For me this is a key phase, this is what really sets up the athlete for the next phases. The 2 many points to the BASE phase is:

1. sets up building a good aerobic capacity, increase their endurance levels.

2. an increase in muscular strength which helps prevent injuries.

Good Aerobic Capacity

Building a good base comes with plenty of easy paced running. During this phase you can be expected up to around 65% of your training is going to be complete in your easy running zone. Please have a read of a previous blog Life in the Slow Lane for more on that.

Any base period should include three components: Gradually increasing mileage, the ever-important long run, and at least one faster workout per week. This phase doesn't have to all be about running slow as mentioned add a quality session into the mix: tempo, hills, and fartlek running which is run at a comfortably hard pace.

Increase Muscular Strength

Strength work comes in the form of running hills and strength training itself. I will also try getting my athletes to weight train during the base phase. These workouts don't need to be complete in the gym but in the comfort of your own home.

This type of workout will certainly help reduce the risk of picking up injuries, if you want to learn more or if you are interested in coaching then please drop me an email or complete my coaching request form.


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