As we step into 2024, it’s the perfect time to rethink our approach to training. Today, let’s explore the real meaning of ‘Base Building’ – a term often misunderstood and oversimplified in the running world.
Redefining Base Building: A Continuous Journey
Base Building is more than just a phase or a block of training; it’s the cumulative effort you put into your running over months and years. It’s a continuous journey that shapes your running career, far beyond a mere segment of a training program.
Early Stages: Lay the Groundwork
(Estimated Length: 3 Weeks – 3 months depending on experience)
In the early stages, focus on comfortable, easy aerobic runs. These runs should be well within your capacity, setting a baseline for more demanding training ahead. Consider incorporating a few tempo sessions towards the end of this period for a smooth transition.
Middle Stages: The Core of Your Training
(Estimated Length: 4 – 10 weeks)
This phase is where your training takes on more substance. It involves a balanced mix of easy aerobic running and tempo runs. The goal is to build your endurance and aerobic capacity, preparing you for higher intensities later on.
Late Stages: Transitioning to Speed
(Estimated Length: 1 – 4 weeks)
As you near the end of the General Prep phase, begin to introduce higher intensity intervals. This gradual increase helps your body adapt to the demands of specific race prep, ensuring you’re primed and ready for what’s next.
Supplemental Work: Strengthening Beyond the Run
Your training isn’t just about the miles you log. Incorporating strength, core, mobility work, and plyometrics is crucial. These elements enhance your injury resistance and improve performance, ensuring that your running is supported by a strong, resilient body.
Recovery: The Unsung Hero
Don’t forget the importance of recovery. Proper nutrition and adequate sleep are key to rejuvenating your body and preparing it for the rigors of training.
As you embark on this year’s training journey, remember that building a strong base is an evolving process, not just a phase in your schedule. It’s about steadily enhancing your capabilities and preparing for a successful running year.
As you embark on this year’s training journey, remember that building a strong base is an evolving process, not just a phase in your schedule. It’s about steadily enhancing your capabilities and preparing for a successful running year.
Ready to train smarter and chase down your next PR?
Dive into the specifics with RunSmart and let’s make 2024 your most remarkable running year!
