The Nature and Importance of Base Training

Yesterday I was asked by a team member about splitting up the day's run, half inside - half out, because it was an extraordinary day with the heat.  Splitting up your workout during the first 6 weeks is actually encouraged for any athlete running only base miles.  I have suggested to a number of you that while a 5 mile run may be difficult at any pace, splitting it up with two easy sessions may allow you to accomplish your goal.  During your base period, there is no such thing as "junk miles."  Each step is valuable.  If you recall our training plan it is depicted as a pyramid with a 6 week/block base for easy miles.  The purpose of these base miles is to first to allow your body to adapt to the changes expected of it.  That is, to nurture a slow build up to between 30 and 50 miles per week.  It also allows an opportunity for you to acclimate to the change in the weather between spring and summer.  The base miles, like the base of the pyramid, provide the foundation for everything else to build on – and essentially teaches your body to deal with a given amount of training and later in the summer be able to cope with the harder training sessions recommended.  Base training also helps improve the efficiency of your body in order to increase the power, and therefore speed at which you will ultimately race, without becoming fatigued.  The runners with the biggest base, generally speaking, are the freshest entering the critical stages of a race when power and speed are required to make a strong finish.  Be patient with your base training.  Easy miles. Buildup. Hydrate.  Cross train.  Strength train. You'll feel the difference over the latter portion of your racing come September.