Base 1 is the initial phase of a runner’s training program and plays a critical role in preparing the athlete for the more intense and specific workouts that come in later stages. Here, the focus is on establishing an aerobic foundation and improving fundamental running skills.
- Building Aerobic Endurance: The majority of workouts during the Base 1 phase are easy, conversational-pace runs that enhance aerobic endurance. These runs increase the body’s ability to use oxygen efficiently, which is crucial for any distance running event.
- Developing Running Economy: This phase also places an emphasis on improving the runner’s efficiency or ‘running economy’. This is achieved through workouts focused on enhancing neuromuscular coordination, such as strides, drills, and hill sprints, collectively referred to as ‘Speed Skills’. These workouts aim to refine running form and improve the runner’s ability to move swiftly and smoothly.
- Establishing Consistent Training Routine: The Base 1 phase is about consistency and developing a sustainable training habit. The volume of running is gradually increased, aiming for consistent, injury-free progression.
- Strength Training: This phase is also an excellent time to incorporate strength training into the routine, which aids in injury prevention and can enhance running performance.
- Flexibility and Mobility: Regular stretching and mobility exercises are included to ensure a range of motion and prevent potential imbalances or injuries.
- Recovery: Throughout the Base 1 phase, adequate rest and recovery are emphasized to allow the body to adapt to the training stimulus, paving the way for a healthy and productive build-up of training volume and intensity.
The Base 1 phase may not have the excitement of the high-intensity workouts that come later, but it’s essential to remember that a well-executed Base 1 phase sets the foundation for all the training that follows. It’s all about patient and steady buildup, allowing the body to adapt and prepare for the challenges ahead.