The base phase

Once you have set your target and found a training programme to help you reach your goal, you may need to put in a block of training to get fit for the programme. This block of work is often referred to as the Base Phase or General Preparation of a periodised programme.

The concept of a 'base phase' and periodised training was first introduced by the legendary New Zealand coach, Arthur Lydiard, who planned for his runners to build an efficient aerobic base before moving onto anaerobic training that included more event specific sessions. Lydiard did much of his research on himself but more recent sport science research has endorsed his theories with larger sample groups!.

So, what are we talking about when we consider the base phase? Contrary to some belief, it is not just about going for lots of easy runs and, thank goodness for that! Running could become quite stale if we just ran at the same pace day in, day out. Although the emphasis is to train the aerobic system (the energy system that is used at low intensity where you can happily chat as you run), it is important to also work around threshold and to keep an element of speed in your programme so that your legs don't forget how to turn over quickly!

And what about hills? Do they have a place in the base phase? Lydiard actually put hills into the second phase of his periodised year to build strength-endurance before moving onto speed-endurance but his programmes were generally planned for a year's training so this depends on when your target race will be and, to some extent, how fit you aleady are. If, for example, you were planning to do a spring marathon, you may want to start your base phase after the summer holidays and take it through to January before jumping onto a sixteen week marathon training plan (see articles in runfurther and runfaster for 16 week plans). If this was the case, it could be good to include some hill work for strength-endurance along with a threshold run, a long run and some easy runs that include some faster work within them, perhaps fartlek-style but, of course, not all in the same week!

An example ten week block to prepare you for the start of a marathon programme in the runfaster section could be:

Weeks	1	2	3	4	5	6	7	8	9	10
Session 1	40 minutes easy with 12 minutes at 10k pace	40 minutes easy with 12 minutes at 10k pace	50 minutes easy with 12 minutes at 10k pace	50 minutes easy with 16 minutes at half marathon pace	50 minutes easy with 16 minutes at half marathon pace	60 minutes easy with 16 minutes at half marathon pace	60 minutes easy with 18 minutes at marathon pace	70 minutes easy with 18 minutes at  marathon pace	70 minutes easy with 18 minutes at  marathon pace	70 minutes easy with 20 minutes at marathon pace
Session 2	4 X 3 minutes up a gentle hill with an easy run back down	10 minutes at half marathon pace followed by 6 X 90 seconds fast	2 minutes at 5k pace followed by 1 minute at marathon pace x 6 (continuous)	5 X 3 minutes up a gentle hill with an easy run back down	Efforts - 6 mins, 3 mins, 3 mins, 90 seconds, 90 seconds, 90 seconds, 90 seconds [with 90 seconds easy jog recovery between each effort]	3 minutes at 5k pace followed by 1 minute at marathon pace x 5 (continuous)	5 X 3 minutes up a gentle hill followed by 5 X 15 seconds faster up a steeper hill (easy run back down)	12 minutes at half marathon pace followed by 6 X 90 seconds fast	1 minute at 5k pace followed by 1 minute are marathon pace X 12 (continuous)	Efforts - 8 minutes, 4 minutes, 4 minutes, 2 minutes, 2 minutes, 2 minutes, 2 minutes [with 2 minutes jog recovery between each of them]
Long run	75 minutes	75 minutes	75 minutes	75 minutes	75 minutes	75 minutes	75 minutes	75 minutes	75 minutes	75 minutes
Fill in runs to be interspersed between the sessions  and long run	2 short runs with 4 x 20 seconds strides within them or after them	2 short runs with 4 x 20 seconds strides within them or after them	2 short runs with 4 x 20 seconds strides within them or after them	2 short runs with 4 x 20 seconds strides within them or after them	2 short runs with 4 x 20 seconds strides within them or after them	2 short runs with 4 x 20 seconds strides within them or after them	3 short runs - keep the strides in or after 2 of them	3 short runs - keep the strides in or after 2 of them	3 short runs - keep the strides in or after 2 of them	3 short runs - keep the strides in or after 2 of them
Mileage in % of the first week's mileage in the marathon programme	50%	60%	60%	70%	70%	80%	80%	80%	90%	90%