The idea of base training is founded around the traditional theory of periodisation, where a considerable amount of steady endurance is completed before moving onto add speed, pre-season.

By definition base training has to be almost aerobic which means being disciplined and keeping the intensity low. Fail to do this and you start to go anaerobic. If you find yourself straying into the red, trying to keep up with faster training partners or just because you feel keen, then you’re playing a risky game and are more likely to suffer from tiredness and injury.

As with any form of training it needs to be progressive and the best form of progression at this point of the year is in volume. Increasing the amount of running you’re doing while maintaining a comfortable pace is the best way to maximise aerobic gains rather than just turning up the pace. You may find (especially if you are new to training) that your pace increases almost naturally, but this is of secondary importance to upping the time on you feet.

Give base training enough time to take effect. Base training needs an absolute bare minimum of around six consistent weeks to have long term noticeable effects. Where possible try to keep as much as your base running off-road, as this will work far more muscle groups than plodding on the tarmac, will be kinder to your joints and will also build strength when the going gets hilly or muddy.

The following couple of sample base training sessions form the skeleton of a base-run training plan. You need to take into account your current ability, susceptibility to injury and aspirations before deciding if any of them are for you, or whether they need adapting to suit your circumstances.

The sessions are designed to give you some inspiration on how to make your base-run training through the winter both enjoyable and effective. If you can manage to cover an increasing volume of steady mileage you’ll see vast improvements next year.

I’ve started some prep work towards my run base training for next season as one of my main goals is to race a marathon in May, as well as the regional Duathlon Grand Prix series late March/April and I’m already chomping at the bit to get on with some base-running. Can’t wait.

Session 1 - The long weekend run

I blogged about this here in September and regard this as one of the most important elements of triathlon/run training in the base phase as it trains our bodies to have the most efficient and economical aerobic system possible.

Session 2 – Running twice a day

For many of us multi-sport people the concept of training twice a day is not unusual. However, repeating sessions of the same sport may not seem like an obvious choice. Running twice a day can be very beneficial for all sorts of reasons especially as part of an endurance-building programme.

Running twice a day allows you to make use of small time gaps during the day, for example before work and at lunchtime. When you’re trying to increase your overall run mileage in weekly terms but cannot fit in many long individual sessions this also provides a solution.

It can help to break your legs in more gently to bigger running mileages. 2 x 30 minutes in a day is much easier on you legs than 1 x 60 minutes if you have never done it before.

It enables you to complete two totally different sessions, for example a fartlek session and an easy run, within an allotted amount of training time for the day.

Finally running twice a day increases the activation of your metabolism through the day and is therefore a great strategy if you’re trying to control your weight.

Next week I’ll introduce a couple more base-run sample sessions to keep you going.

Happy training!!

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