Building The Base

Base Before Speed

Before attempting any speed work, you must have built a good base, consisting of

1 year of running.
At least 2 months (preferably three) of aerobic running.
4–6 weeks of hill training.

Hard/Easy Principle

The body adjusts to meet exercise-induced stresses by enhancing body functions. Excess stress will produce injury and illness. A system of hard (long) runs and easy (short) runs increases distance gradually by 10 percent, which will decrease the likelihood of burnout.

Substitution of alternate aerobic activities or cross-training on one or two easy days a week will also decrease the chance of mental burnout. Rest days are helpful in either case.

Base training constitutes the largest and most important portion of every distance runner’s program. For the beginner, it should be the sole concentration for at least the first three months. It increases the efficiency of the circulatory system and the strength of the heart muscle. Base training also enhances the ability of the muscle cells to use oxygen when producing energy. Gradually, endurance and speed work are increased. Muscles work more efficiently and withstand the stress of this harder work.

Speedwork

The primary benefit of speed work is to teach the body how to run fast when the muscles can’t get enough oxygen. To run faster than you have ever ran before, you must go beyond your capacity. Speed workouts take you beyond in a regular series of small extensions. By the end of the speed session, you should have simulated the demands of the race itself.

Strength Training

Your hill training sessions strengthen the key running muscles in your lower legs, allowing you to shift your weight a bit further forward on your feet and to use your ankles for efficient mechanical advantage–gaining a stronger push-off. Now you’re ready for the fast stuff!

Base Period

During the base period you get your cardiovascular system ready to handle future speed demands. Whether or not you’ve run speed work before, your base period will improve cardiovascular efficiency.

Speed: 15%

Continue long runs. Cut total distance by 10 percent. Replace hills with speed work, once a week. Gradually build number of repetitions. Rest between long runs, speed work and
races. Do maximum 4 weeks speed work.

Strength & Endurance Training: 35%

Same as base period, except for hill repeats. Once a week, run hills (6 - 8% grade), 400 m - 600 m. Run uphill at 80 – 85% effort (about 5k race pace). Jog easy in between to recover. Start with 4 hills, build up to 8 – 10.

Base Training: 50% Emphasis of The Program

Daily Runs, which are relaxed, easy and comfortable. Long runs once per week. Pace: run at comfortable speed; if in doubt, go slower. Form work: 4–8 accelerations during daily run, twice a week.