Build 1, or the first build phase in a running training plan, is where athletes start to focus on enhancing specific physical and mental capacities to meet the demands of their goal race. The foundational base training phases have set the stage, and in Build 1, runners start to ‘build’ more specialized skills and capacities. Here are the main components of the Build 1 phase:
- Race-Specific Training: While the base phases focused on general fitness, Build 1 is where the training becomes more specific to the demands of the goal race. Workouts may be tailored to mimic the race course’s terrain and profile, the expected pace, and any other specific challenges.
- Increasing Intensity: The intensity of the workouts continues to increase in Build 1. Emphasis shifts from increasing volume to increasing the intensity of the workouts. Speed work and hill work remain important, but the intensity of these sessions may increase.
- Mental Preparation: As the training becomes more race-specific, so does the mental preparation. Athletes start to focus on race strategy, dealing with the pain and discomfort of race pace efforts, and mental toughness. Visualization exercises and mental strength training become crucial components of the training program.
- Sustained Speed Skill Work: Runners continue to develop their speed skills. However, these sessions start to feature longer intervals at a higher intensity, with a focus on maintaining good form and economy at higher speeds.
- Strength and Power Transition: In Build 1, runners start to transition strength and power training towards maintaining the gains made in the base phases. The focus shifts to incorporating these gains into improved running performance.
- Recovery and Injury Prevention: With the increase in intensity, careful attention must be paid to recovery and injury prevention. Adequate rest, good nutrition, and body care (like stretching and foam rolling) are key to ensuring the body can withstand the increased workload.
Build 1 is a challenging but exciting phase of training as runners start to see the fruits of their base training in improved performance and increased capacity to handle race-specific challenges. The runner begins to shift from building a broad, general fitness base to honing specific skills and capacities that will help them achieve their race goals.