6 replies to this topic

[EnduranceMachine]

Whats The best Base Building Plan To Follow?

[bruncle]

Best base building plan imo is:
- one long run
- one medium run
- one tempo run
- as much running as you feel like doing that won't compromise the above three workouts

[runningalong]

Long slower runs are great for base building

[Eagle]

bruncle, on Feb 7 2009, 09:18 AM, said:

Best base building plan imo is:
- one long run
- one medium run
- one tempo run
- as much running as you feel like doing that won't compromise the above three workouts

I would suggest it is three types of runs with the only aim to increase your endurance. The runs should be :

* One at a pace that is faster than the others and shorter; (this will increase your endurance)
* One that is medium in length and slower that the others and is used as a recovery;
* One is the long run of the week - so it is the longest in distance and bewteen the other two in pace.

The pace and distance are relative to your fitness.

Edited by Eagle, 12 July 2009 - 09:26 PM.

[Bull]

My typical base building (Lydiard) phase consists of:

Mon - 1 hour steady state
Tue - 90 minutes easy
Wed - 60 minutes including light fartlek
Thu - 2 hours easy
Fri - Rest or 30 to 60 mins jogging
Sat - 90 minutes easy
Sunday - 2.5 to 3.0 hours easy

Cheers
Bull

Edited by Bull, 12 July 2009 - 11:21 PM.

[TrackRunner]

Ive read a few books by lydiard, and daniels etc and the all say base building depends on how much time you have before a major race but they all say the base building phase should be as long as possible and at around marathon race pace or slower. Now i know most of us havnt run a marathon but for most people it would be around 9.6 to 10 times your 5k PB if you trained for it. lydiard used to give Olympic runners 6months of marathon pace base training over ever increasing distances before he even thought about doing faster tapering type work and he believed that people could be peaked with 4 or 5 weeks anaerobic faster type work. These days i think people tend to work on speed all year round and simply up the intestity when tapering and drop the klm. Anyways more than one way to skin a cat i guess. My coach believes in working on speed while young and trying to get proficient over the shortest possible distance you can be competative at, simply because the shorter the race the shorter the klm needed to be good at it and he says this lestens the chance of overuse injuries that see so many runners injured. I think i could be a pretty good 10k runner but why would i want to be at 15 ? we are after all a product of our training and if we train like a marathoner thats all we will ever be good at, speed should always be the focus and the base work is the focus of injury prevention and strength building, just my opinion anyways

[RunningKidCJ]

finny,
didnt you used to do ~100+km's a week.
you probably have the better idea of base building then most of us!

CJ