I am currently in a base training phase, which means that I’m training to be able to handle the harder training that is to come. So, the current goal of my training is not performance…it’s to gain the ability to handle all of the high volume and intensity training that I will need to do in order to perform. There are a number of adaptations that I want to achieve during this phase, and they are all accomplished through the 5 pillars of base training: volume, threshold, speed, strength, and recovery.
Volume: the amount of time in the aerobic zone or above. This includes both time spent running and cross training. The main adaptations from this are improved running economy, increased mitochondrial density, and a boost to injury resistance and mental fortitude.
Threshold: the workouts during the base phase are generally lower in intensity, focusing on improving lactate threshold instead of a specific race pace or VO2Max. Lactate threshold is the speed at which your body is producing and clearing lactate at the same rate. This training zone is essential to performance because running at this speed helps your body learn to more efficiently buffer lactate and even use it as a fuel source. Having a higher lactate threshold improves recovery between hard repetitions and enhances recovery between workouts.
Speed: the transition from the base phase to a race specific phase can be tough if there’s no speed during the base phase. That’s because speed is a specific skill that needs to be touched on frequently to keep those neuromuscular activation patterns strong. For this reason, including some strides and hill strides during base phase is essential. This can help with speed and power development while keeping the emphasis on volume and threshold training.
Strength: a strength training routine is so valuable for runners in improving injury resistance, maximum strength, running economy, and power. However, to be able to complete high weight or maximal exertion exercises in the weight room, athletes need a solid base of strength training that focuses on muscular endurance and proper form. Doing this phase during base training allows athletes to be ready for higher intensity weight training when they need it.
Recovery: all of the volume, threshold, speed, and strength built during the base phase is for nothing if the athlete gets injured. For this reason, it’s essential to stress the importance of proper recovery throughout base training. This means quality nutrition, sleep, hydration, rolling, activation, mobility, and whatever else that particular athlete needs to feel and recover their best.
Watch the video below for more in depth information about base phase and personal examples of how I put these pillars into practice.
