Base Training Fundamentals: 3 Key Ingredients
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- Опубликовано: 5 июн 2024
- Base training helps build your foundation for a fast, healthy season!
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Base training is critical for endurance runners. This valuable phase of training helps build your foundation of aerobic development, strength, and neuromuscular fitness. Without base training, your season won't be as successful.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Strengthrunning: I love that winter doesn't limit your performance like the heat of summer.
Me: Stumbles through icy snow berm while listening to this video on a run...
This is aweaome. I just finished a 4 week base training block and I ticked all boxes. Now it's time to start training for a sub 3hr marathon attempt.
That's a winter in Denver? I mean. that is what you call winter? 😄 In the Alps it's -10 to -20 C in the morning, knee deep snow on the tracks and ice on the roads. Time for more indoor activity, like treadmills, stationary bikes and weight training. I was still running last winter in -12C but had some falls and it makes me reconsider my training plan for this winter.
Good stuff. I find when I’m kind of starting back up in a building phase, I make sure I incorporate more yoga to compliment the other items and keep my body in a state of progression. Then as the mileage ramps up and I’m feeling looser and more limber, I’ll cut the yoga back some if I just don’t have the time for it, and let running take priority.
Yes strength and core/back focus is critical.
Agree love winter running
Great VLOG. Perfect timing
Excellent info! Thank you!
Awesome video, thank you for this.
Brilliant - this is exactly where i am at, building a base and am really enjoying the strength work, something I wasnt keen on before, but really value it now.
Excellent video.
Great video!
Thanks it's gonna be beneficial for me
Thank you so so much for the sharing, am a recreational runner and been focusing 100% on slow running during the base training 😥
great advice. ii'd add how much of a mental boost the strides and hill work add.
Thank you so much for sharing your great advice
I agree but you dont have the snow and ice of Ottawa but I still prefer winter
I've been running everyday for the past 6 weeks. On Thursday I'm running the Mile High Turkey Trot in Denver. It will be the 2nd race I've registered to run, and the first race I've run in about 14 years. My goal is to finish without having to walk.
How did it go!?
@@Kelly_Ben I accomplished my goal, and have been running everyday ever since.
@@mark.kaiser That's awesome, congratulations!!
I am all about that base. All that base, no treble
The first half mile in my 5 and 10K is the toughest.
Thanks for the video!
Do you have any good ideas how to work on my aerobic base while I"m out with a nasty IT band "injury" ("runners knee")?
Where I could have done better was an adequate base build period before marathon training. I could do 4-6 before starting the 20-week plan. Im going to do a 12-week base building with 2x strength before a 24-week plan. I hope this helps my marathon time
How’s the training going?
@plato8427 it's going well I'm feeling strong mentally and physically. Currently on week 3 of and advanced program focusing on heart rate. Not maf but zone2 seems to be the focus and it's working better so far for me. Thanks for asking.
How long to build vo2 max?
I can't run anymore, but I find a lot of training translates to cycling. My question is this: Can we (as endurance athletes) never have an "on" or "off" season and just always push for endurance and workouts. Maybe take like a week easy every 5 weeks to prevent overtraining? Why do so many athletes feel the need to have a "base training phase?" Maybe for pro athletes who race for their profession, but why for amateur athletes? Just wondering what you or anyone else who reads this comment thinks about this
This is exactly my approach - it may not be the most optimal performance-wise, but I simply love to run year round, including long runs, tempos, intervals, adventure runs ... etc.
It is probably rather unusual, but it fits my personal fitness philosophy, lets me do what I love the most (running in nature) and keeps me in shape all the time to crush whatever race or multiple day fastpack I want.
For most punters base training never stops year round anyway. Base doesn’t just mean mileage its a combination of everything depends on the schedule of the individual. I would have thought its 3 weeks on 1 week recovery and cycle that. 5 weeks is way too much?
@@PhiyackYuh I personally don't do any form of recovery weeks in a planned-ahead style - simply going by intuition and listening to the body, I decide on what training to do and what session may be better delayed or postponed to the next day.
I agree that 'base training' does not exclusively mean mileage at low heart rate. This may be the case for absolute beginners though, but I think for more experienced athletes, the only real change in terms of training structure lies in some kind of extra-focused/race-specific preparation in the last weeks upon an event, followed by some time consciously taken off to let the body restore itself. Besides that, the key principles of training certainly remain kept alive year round.
It entirely depends on whether you feel the need for a break. For professional athletes their training and racing is their job, it is intense and tiring and very often involves a lot of travel and time away from family, as well as restrictive or controlled diet managed by a nutritionist at the top tier of sport. so the chance to just take some time out of that schedule, to go to McDonald’s, to spend time watching tv at home with family and chilling out is welcomed with open arms.
For amateurs the situation is very different and the intensity of training regime is never as great, so if you don’t feel stale or bored with your training, then don’t take a break, or just take a break naturally at times like your summer holiday and over Christmas.
can track intervals be substituted in place of hill sprints? or should they be reserved for training cycles as part of a build for a race (i.e. a marathon build)
No, hill sprints are very specific and have very little to do with track intervals.
6:08 and then what? How many times we are going to do it in a day?
How do you know if you are strong enough? 10 squats, 50, 100, same with planks, pull ups, press ups etc. I was at a run camp and a 3 hour marathon runner couldn't do 10 press ups or even touch his toes.
What's a press up
@@10dandaman what's a search engine
Is this polarized training?
No. Polarized training would be doing about 80% aerobic and about 20% anaerobic.
This would be mostly aerobic because you don’t do the high intensity work for more than 10-20 seconds and you have full recovery, so you don’t stress your anaerobic system.
You can keep your cold man. I'd rather run in an oven. Awesome information, however.
Oh man, it’s so much nicer in the cooler weather. I’m in the Dallas area…running in the 30’s and 40’s (as long as it’s not too windy, and sunny is a plus) is so much nicer than when it’s over 75* or so and sunny.