Tip for Runners - Base Phase

During the winter you should be focusing on two things - building base mileage and building strength. The majority of your efforts and training time should be spent on those two goals.

Racing During Base Phase Training
Races are to be avoided. Not all together, but they must fit your training plan and not take away from your training time or effort. Don't sacrifice a long workout for a race. If your plan calls for a long ride on Saturday and a long run on Sunday, it is possible to race on Sunday. Just add miles before the race. Adding miles before (instead of after) the race allows you to get in the long workout and race at less than race effort.

Build Mileage
Increase your mileage during the Base Building Phase. Work in two and four week training blocks. Weeks one and two do the same mileage for the week and for your long workout. Week three increase the distance of your long workout. Week four do the same mileage as week three. Week five is a recovery week - decrease your weekly mileage and the distance of your long workout by 10 to 20%. This will allow your body to recover and rebuild muscle.

Week	Weekly Mileage	Long Run
1	30 miles	8 miles
2	30 miles	8 miles
3	33 miles	10 miles
4	33 miles	10 miles
5	35 miles	8 miles
6	38 miles	12 miles
7	38 miles	12 miles
8	40 miles	14 miles
9	40 miles	14 miles
10	38 miles	10 miles
11	45 miles	16 miles
12	45 miles	16 miles
13	45 miles	18 miles
14	45 miles	18 miles
15	40 miles	12 miles
16	45 miles	20 miles

Build Strength
By increasing both your weekly mileage and the distance of your long workout, you will be building endurance and strength. But, you need to do a bit more during the Base Building Phase. One of the misconceptions of the Base Building Phase is LSD. LSD is usually referred to as Long Slow Distance. But, it originally meant Long Steady Distance. And it was only one part of the Base Building Phase.

As you build distance and endurance, you should also begin building strength. One workout per week should be devoted to strength building. The best way to add a strength building workout is to add hills. Doing hill drills and repeats builds strength and reduces the risk of injury.

Plyometrics
You can also add a supplemental workout to your weekly training plan. Plyometrics are an excellent strength building method. Add a single Plyometric session each week. This session should only take 30 minutes. Select a routine that emphasizes leg strength. Be sure to warm-up and cool-down properly. Focus on leg strength.

Explosive Strength
Explosive strength has been shown to be a key element of running and cycling performance. By increasing your explosive strength during the Base Building Phase you will prepare your body for the Speed Building Phase. Plyometrics is an excellent method of building explosive strength.

Weights
Weights are the traditional method of building strength. Use free weights so that you are building strength around the joints and not isolating single muscles. Use light weights and a high number of repetitions. Start with a weight you can lift 12 to 15 times. Do not work to failure.
Use free weights to build upper body strength.

Have a Plan
Your training needs to be well designed. Select a Key Race. This is the race all of your training is geared towards. Plan your training phases back from your Key Race - Taper, Speed Building Phase, Strength Building Phase and Base Building Phase.

Now add secondary races to your schedule. Select races that will compliment your training plan - races that fit the training phase - and races that will prepare you for your Key Race. If you are attempting your first Triathlon, include running races up to the distance of the run portion of your first Triathlon. If you are moving up in distance, schedule a few races at shorter but increasing distances.

Build for Two Years Ahead
The real benefit of this type of program is two years in the future. You will reap benefits during the first year you adopt this approach to your training, but the greatest benefit will be two years after you start this type of program.

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Posted: September 21, 2006