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It's All About the Base

Base building isn’t sexy. Some find it downright boring. However, those who build their base before beginning race specific training end up healthier and performing better when it counts.


Follow these tried and true training principles to build your aerobic and muscular base:

  • Gradually increase total weekly volume

  • Gradually increase duration/distance of long run

  • Gradually introduce intensity

  • Begin strength training in the base phase


Weekly Volume


Focus on gradually increasing volume (time and distance) as the year progresses. Limit weekly increases to 10 percent. If you want to add more do it through cross training.


Long Run Duration/Distance


During the base phase, the LONG RUN should take priority and should make up 20 to 25 percent of the total weekly volume.


Gradually Introduce Intensity


Before you begin structured speed workouts, prime your legs, lungs, and mind by sprinkling in intensity through CUT DOWN RUNS, STRIDES, FARTLEKS, and HILLS:



WildPeak Collective is a coaching company for trail and ultrarunners
Photo Credit: Alex Zauner

CUT DOWN RUNS


CUT DOWN RUNS start at a comfortable effort/pace and gradually increase the effort throughout the run so that the last quarter to third of the run are at a solid effort. Make one or two runs per

week CUT DOWN RUNS and gradually increase the duration of the hard effort.



STRIDES


STRIDES are short bursts of speed between 15 and 40 seconds in the middle or end of an EASY or LONG RUN that prime your body for future intense efforts. Strides provide time to focus on

efficient running form under duress. After a couple of weeks of EASY running, add 3-4 x 20 to 30 second strides after one EASY RUN per week. Over time, add more repetitions and another day of STRIDES.



FARTLEKS


FARTLEKS are longer than strides, lasting between 1 and 8 minutes, and are an effective way of introducing intensity before obsessing about pace. After a few weeks of EASY running with one CUT DOWN RUN and one EASY RUN with STRIDES per week add a FARTLEK workout:


WARM UP: 15 to 30 minute EASY run

FARTLEK: 5 x (1 minute @ 5K EFFORT) + 1 minute EASY RECOVERY run after each FARTLEK

COOL DOWN: 15 to 30 minute EASY run


Mix things up by modifying the number, duration, undulation and intensity of the FARTLEK intervals.



HILLS


Run EASY on undulating terrain two to three times per week. After a few weeks, begin SURGING up and down the hills. After you get comfortable running easy on hills you can add HILL REPEATS. HILLS will increase muscular STRENGTH and improve FORM and posture which will ultimately help you run more efficiently on all surfaces.



Brittany Peterson, professional runner for Nike Trail


Strength Training


Muscular STRENGTH takes time to develop. To prepare for the demands of race specific running, STRENGTH TRAINING should begin well before introducing formal SPEED training. Begin with a CORE and BODY WEIGHT routine two to four times per week. Add RESISTANCE as needed (once you have the form down).



Limit Race Specific Training & Racing


Strategically build your base until you are eight to twelve weeks away from your goal race. If you plan to do multiple races in a season, use the first few races as tune-up races and workouts.


Strategically build your race schedule







WildPeak Collective, formerly known as Peak Run Performance

The team of Coaches at WildPeak Collective are passionate about the sport of running and optimizing training to make gains toward an athletes' goals. We value teamwork, foster communication and take a holistic approach to our coaching practices. We strive to use current training theories, personal experience and creativity to optimize individual results and ensure our athletes are having fun while working hard.

"Run Wild. Train with Purpose."


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