Build 2, or the second build phase in a running training plan, is the stage where athletes fine-tune their preparation for the goal race. After the foundational work in the base phases and the first build phase, the Build 2 phase further sharpens race-specific fitness and mental readiness. Here are the primary components of the Build 2 phase:
- Peak Race-Specific Training: The emphasis in Build 2 is on mimicking the demands of the goal race as closely as possible. This is the time for ‘dress rehearsals’ – long workouts at race pace, in race gear, and ideally, on similar terrain to the race course.
- Maintaining Intensity and Reducing Volume: As the goal race approaches, the intensity of key workouts remains high, but overall volume starts to reduce. The aim is to reach peak fitness without overtraining, allowing for a taper phase leading into the race.
- Mental Fortitude: Mental training in Build 2 focuses on preparing for the unique challenges of the goal race. This includes strategy, pace management, coping with fatigue and discomfort, and staying positive and focused when things get tough.
- Efficiency and Economy: In Build 2, continued emphasis on speed skill and form aims to maximize running efficiency and economy. The goal is to maintain good form even when fatigued, which is critical for performance in the later stages of the race.
- Strength Maintenance: Strength work transitions fully into maintenance mode. The aim is to preserve the gains made earlier in the training cycle, while ensuring that strength sessions don’t impede recovery from key running workouts.
- Injury Prevention and Recovery: As always, injury prevention and recovery remain paramount. With the high intensity of the workouts, it’s important to prioritize rest, good nutrition, and body care to support recovery and reduce injury risk.
Build 2 is a crucial phase of training as athletes hone their race readiness. The workouts and challenges in this phase are designed to bring athletes to their peak fitness, while the reduction in volume allows for recovery and the ‘sharpening’ effect. This phase builds the confidence and specific conditioning that will enable athletes to handle the demands of their goal race.