Base 2

Base 2 is the second phase of a runner’s training plan, a progression from Base 1, and introduces a more demanding workload while reinforcing the foundations established in the initial phase.

1. Continuing Aerobic Endurance Development: Just as in Base 1, a substantial amount of training time is still dedicated to building aerobic endurance. However, in the Base 2 phase, the length of the longest runs is gradually increased. This continued emphasis on aerobic training helps further improve the body’s ability to utilize oxygen efficiently and boost fat metabolism, both vital for long-distance running.
2. Increasing Intensity: In the Base 2 phase, runners start incorporating more intense workouts into their training. These include tempo runs and fartlek workouts, which are designed to improve lactate threshold – the intensity at which lactic acid starts to accumulate in the blood faster than it can be cleared. This work is crucial because the lactate threshold is a key determiner of performance in endurance running.
3. Strength and Power Development: The strength training introduced in Base 1 now evolves into more running-specific strength and power work. Hill repeats are a common addition during the Base 2 phase. These workouts not only build strength but also enhance running form and improve muscular endurance and power.
4. Enhancing Running Economy: The ‘speed skills’ workouts introduced in Base 1 continue in Base 2, but with increased volume or intensity. The focus remains on improving running form and neuromuscular coordination to further improve running economy.
5. Recovery: As the workload increases, recovery continues to be an integral part of the training plan. This includes easy runs, rest days, and cross-training activities that help the body recover while still building fitness.

In summary, Base 2 takes the foundational work done in Base 1 and builds on it, introducing higher-intensity workouts while still prioritizing the development of aerobic endurance. This progressive approach helps the runner’s body adapt to the increased demands, setting the stage for the specific training in the next phases.