Base 3, often considered the last of the foundational phases in a running training plan, builds upon the work established in Base 1 and Base 2. This phase further develops the athlete’s aerobic base, introduces higher intensity workouts, and begins to mimic the demands of the target race more closely. Here are the main components of the Base 3 phase:
- Maximizing Aerobic Base: The emphasis on building an aerobic base remains paramount. The volume of running, especially the length of the long run, reaches its peak in this phase. The runner continues to expand their aerobic capacity, which is crucial for providing a solid base for race-specific training to follow.
- Race-Specific Workouts: The Base 3 phase starts to introduce workouts that closely mimic the demands of the target race. For instance, if the goal race is a marathon, the runner might start performing longer tempo runs at goal marathon pace.
- Increased Intensity: The intensity of the workouts is ratcheted up a notch in Base 3. While lactate threshold work continues, the runner also starts incorporating VO2 max workouts, which are higher-intensity runs designed to improve maximal oxygen uptake. These workouts are demanding but are instrumental in improving running performance.
- Refining Running Economy: The work on running form and neuromuscular coordination that began in earlier phases continues, helping to enhance the runner’s efficiency. Speed skill workouts may become more complex, and the volume of this type of training may increase.
- Strength and Power Consolidation: Runners continue to build on the strength and power gains from the previous phase, with hill workouts and running-specific strength exercises remaining a key component of the training program.
- Active Recovery: With the increased volume and intensity of training in this phase, recovery remains crucial. Runners must continue to prioritize rest days, easy runs, and cross-training to allow their bodies to adapt and grow stronger.
The Base 3 phase represents a transition from foundational training to more race-specific preparation. By steadily increasing the training volume and intensity, runners enhance their ability to handle the demands of their target race, setting the stage for a successful transition into the Build phases of their training plan.