You’ve signed up for a big race. You’re excited, maybe even a little nervous. But before you start hammering intervals, there’s one step most runners skip, and it’s the reason so many training cycles end with injury or burnout: Base Training. 

Base training is more than just heading out the door for some easy runs. Base Training is the time to build your capacity for more mileage and intensity. By slowly increasing the amount of time you spend running, you strengthen the body for more miles to come. Plus, touching on speed within the base training preps you for faster workouts later on.

Your first few weeks on a base training plan should focus on consistency and keeping the runs at an easy aerobic pace. This allows the body to either return to running from an off period or transition from a previous training plan. Mileage will increase slowly during this time. 

Next, some light speed work is introduced to prepare the body for more to come. This helps to get you mentally and physically used to running faster speeds. By adding it in slowly, your muscles and tendons have time to adapt which helps avoid injury later on. Speed work at this phase of the plan is kept to a shorter volume which allows time to recover and adapt.

In the final phase of base training, your mileage will be at a level that can support your upcoming training plan, and the speed work has increased in volume and duration of intervals. Your body is ready to transition to a more intense race preparation to go after your next personal best! 

Not sure where to start? We have FREE base training plans for three different running levels. Whether you are currently running 20 miles per week, 40 miles per week, or 70 miles per week, we’ve got a plan that will help take you to the next level. Download your plan here: https://fastpackrunning.com/free-training-plans/

Your Action Step for This Week:

• Pick the plan that matches your current mileage.
• Mark your first 2–3 weeks of easy runs on your calendar.
• Share your goal in the comments — We’d love to cheer you on.

P.S. If you know another runner who’s starting a training cycle soon, forward them this post — they’ll thank you when they crush their next race

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