From the March 2012 issue of Runner’s World

Forge a strong foundation for better performance

By Ed Eyestone

My runners go through base training twice a year. For three months during the summer and for one month in winter, they scale back the intensity and run lots of long, slow kilometres. This repetitive, low-intensity activity forges a strong foundation that will support the hard work of training and racing to come. That foundation consists of increased blood volume, improved glycogen storage, greater capillarisation, and stronger connective tissue. It’s amazing how fit and healthy runners are when they emerge from a base period. Follow these steps to ensure that you, too, are fortified for the coming season.

TAKE IT EASY ...
During base training, lose the interval sessions. Initially, 90 to 95 per cent of your weekly mileage should consist of easy aerobic runs and the long run. Your pace should be conversational, and the effort should not exceed 60 to 80 per cent of your max heart-rate – well below your lactate threshold.

... THEN TURN IT UP
The primary emphasis of base building is on aerobic mileage. However, once you reach week three of base time, running an occasional lactate-threshold workout like a tempo, rolling hill, or marathon-pace run will improve both your strength and running efficiency. Six to eight weeks in, add a second threshold workout. If you keep the effort controlled – under 90 per cent of your max – you will continue to increase strength without burning out.

BUILD UP: Increase mileage and improve efficiency
Week 1
Mileage: 95 to 110km
Key weekly workouts: 90-minute weekend long run

Week 2
Mileage: 110 to 130km
Key weekly workouts: 6 to 8 x 100m strides twice a week; weekend long run

Week 3
Mileage: 105 to 120km
Key weekly workouts: 25-minute tempo run; long run

Week 4
Mileage: 110 to 130km
Key weekly workouts: 3 to 4 x 3km at 6 seconds per kilometre faster than marathon pace; long run

Week 5
Mileage: 105 to 120km
Key weekly workouts: 10 to 15 x 1K at tempo pace with 60 seconds recovery; long run

Week 6
Mileage: 120 to 135km
Key weekly workouts: 2 to 3 x 5K at 6 seconds per kilometre faster than marathon pace; long run

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