This week’s Tuesdays on the Run Linkup is all about spring training…even though it feels nothing like spring here right now. What are your spring training and racing plans?
Personally, since I’m little more than one week back to running since my knee injury, my spring will be all about rebuilding my training base. I’ve got just one spring race on the schedule at this point, and I can assure you it will be little more than a fun run. So let’s talk about training base:
What is a Training Base?
Building the training base is a bridge of sorts. It takes place in the weeks after the maintenance runs you did over the winter/off-season and before your actual race training plan begins. The base building phase is designed to prepare your body for the harder, faster running you’ll likely find on your race specific training plan. Transitioning too quickly to a rigorous race training plan compromises your ability to perform adequately as well as increases the risk of injury, so spending quality time in a base training phase is wise.
Building blocks of a solid base training plan
- Includes quality workouts like hill repeats, tempo runs and fartleks
- Requires increased intensity, but not so much that you’re running more than 95% of maximum heart rate
- Alternates run days with crosstraining to build strength while giving running-specific muscles active rest
- Gauge intensity by feel vs a watch so that you don’t overdo because you’re chasing a pace
Because each individual is different and everyone responds and adapts to training differently, the volume and progression of workouts will vary. For this reason, working with a coach or training group is ideal. Contact me if you need help, I am happy to assist you!
What’s on tap for you this spring? Do you pay attention to base training?
I’m linking up with Running on Happy, Crazy Running Girl, and Coach Debbie Runs for the Coaches’ Corner linkup!
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I try to maintain a good base so when I sign up for racing they don’t feel so overwhelming.
It all sounds very sensible (and like knowledge that we could use in our household). I didn’t realize that you consulted on training plans, but that’s good to know, too.
Base building is so important! Hopefully you will have a successful comeback and can return to training before you know it!
A good base is so important, it’s so hard to just start training without it. Good reminders – and now I need to figure how to keep my base or at least not lose it all!
For sure it doesn’t feel like Spring but the forecast says a few nice days are coming! I hope the knee gets better. I guess I will be
I do try to maintain a training base that if I want to jump into a race at the last minute, I can easily ramp it up!
A strong base is so important! I am trying to get back into marathon shape for a race I have coming up this summer, and so far, I have not been able to do the really long runs necessary for a good race. Ugh! I need a training partner. Good luck as you build your base!
So glad you are getting back to running! That base building phase is key to building the foundation for a strong training cycle. And with the never ending winter we’ve had, you picked a good time to take a break. 🙂
I always try to maintain some kind of base based on the time of year. I am getting ready to scale it back to a 10k as a long run for summer 🙂
All great reminders Marcia! So glad you’re back to running!
This is why I have a coach – so I don’t have to think too much about this and just do as I’m told :-))) Great info through because I think there’s a lot of confusion surrounding base building and if more people did it correctly, there would be less injury. However, runners chasing big goals are not known for our patience!!
I like to maintain my base through my off season so I can jump into training when the schedule starts. I’ve started from scratch before, and it’s hard work. That base makes things a little bit easier.
Without any MAJOR injuries over the years, I have been able to keep a pretty consistent base year-round. I look forward to seeing your journey back!
Base training is so, so important! I like to keep a base that I can finish a half marathon on any given weekend and start training for a marathon whenever I feel ready
I had a really good base going until I got sick. 🙁 I think in the past I may have skimped a bit on base building, but I have really come to see how important it is!
That base building phase is so important! I think it’s actually my favorite part of my training!
I like to maintain a 10K base so I can ramp up when needed without getting injured. Right now I am working on building my base back up on the bike. It’s had cobwebs all over it this winter!
Ah spring training, fun times! Base building is so important and you’ve explained the RIGHT way to do it! I am so looking forward to finishing this marathon so I can get on the other side!
I usually spend January taking things light, then gradually build my base back in Feb (and part of March). I always have a few favorite races in the spring/early summer, so the base re-building fits perfect in my training. Once there, I can maintain a 13.1 “ever-ready” base and add 26.2 training in (over the course of 8ish weeks) if a marathon just happens to pop up 😉
Okay, I’m hiring you to coach me to get back to Boston!!! Good luck with that one….my base pace is about 10:15 right now and my foot hurts like hell after about a mile…..
P.S. Good thing we’re not doing Boston THIS year…..100% chance of rain and 20 mph headwinds….
I race all year so not much of a base. I do try to run 6 miles on the weekend and 3 shorter runs during the week.