Running Base Building Program

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Build a foundation of running fitness AND a foundation running technique as part of your Running Base

You’ve learned about Base Runs. You’ve learned about Fast but Not Hard drills. The good news is that the combination of Base Runs plus Fast but Not Hard drills equals a solid running base building program. Building a firm Base is all about building a foundation of running fitness and a foundation of running technique.

Base Runs will develop your general endurance and allow your body to strengthen running muscles and tissues gradually while running. Further, if you follow all the Base Running suggestion, you’ll practice your nasal breathing, run on variable terrain, overcome any over-emphasis on GPS-based paces and learn to direct your focus inwards. Fantastic!

Fast but Not Hard drills develop your general speed with a particular focus on technique. You can implement Rule #1. And work your way through the different Cues to learn more about what works and what doesn’t for you. Super.

Getting Started on your Running Base

If you are brand new to running, then what I describe below is overkill. Follow the Couch to 5k Program or join a group at your local Running Room. Take your time and be super gradual with your progression, more gradual than you think necessary. Once you’ve made it through a start-up program, come back here to continue your running progression.

If you have running experience but are returning after a long lay-off, then start with two weeks of only Base Runs three-days-per-week. The duration of the runs should be roughly the length of shorter runs you were running before the lay-off. If after two weeks:

  • You can run smoothly without soreness in your muscles or joints the next day, then proceed to one of the programs below.
  • You’re still sore the day after your runs, no problem, but your body needs more time to adapt. Do another two weeks of only Base Runs and see how you feel.

If you are a seasoned runner, then jump right in and choose the program below based on the number of days per week you usually run. BUT, I’d suggest you decrease your total weekly running volume a bit to give yourself time to adjust to the Fast but Not Hard drills if you have never done them before – more on this in the next section.

Terminology

I have no put in specific lengths in kilometres or miles. Nor have I included duration in times for Base Runs. You’ll have to fill in these values based on your specific needs. I have included the terms “shorter,” “medium,” and “longer” to help. Here is what I mean:

  • Shorter: 1-2km or 5-10min shorter than Medium
  • Medium: The average duration your Easy runs in the past
  • Longer: 1-4km or 5-20min Longer than Medium
    And for each term, rather than set a fixed number, I suggest you use a range with the suggest values here being the upper range

For example, if you normally run 8km in 40min a few times per week as an Easy Run then here is what “shorter,” “medium,” and “longer” would be:

  • Shorter: 5-7km or 25-35min
  • Medium: 7-8km or 35-40min
  • Longer: 9-12km or 45-60min

The caveat here is that if you have never run longer than your “Medium” run in the past, you’ll have to build up to the upper range of “Longer.” Do it in 5min jumps or 1km jumps per week.

Lastly, when reading below, if you don’t know what Strides, Diagonals or Surges are, read the post on Fast but Not Hard drills, they are described there. Make sure that you start at the lower end of the indicated rep-range and time-range for the Strides, Diagonals and Surges.

Running Base Programs

Three-days-per-week Program

If you are running three-days-per-week, it is a good idea to use a two-week cycle to spread out the Strides, Diagonals and Surges:

  1. Medium Base Run with 5-10 x Strides at the end
  2. Rest
  3. Shorter Base Run with 10-15min of Diagonals at the end
  4. Rest
  5. Longer Base Run
  6. Rest
  7. Rest
  8. Medium Base Run with 5-10 x Strides at the end
  9. Rest
  10. Medium Base Run with 5 x Surges throughout the run
  11. Rest
  12. Longer Base Run
  13. Rest
  14. Rest

Four-days-per-week Program

  1. Medium Base Run with 5-10 x Strides at the end
  2. Rest
  3. Shorter Base Run with 10-15min of Diagonals at the end
  4. Rest
  5. Medium Base Run with 5 x Surges throughout the run
  6. Longer Base Run
  7. Rest

Five-days-per-week Program

  1. Medium Base Run with 5-10 x Strides at the end
  2. Shorter Base Run
  3. Shorter Base Run with 10-15min of Diagonals at the end
  4. Rest
  5. Medium Base Run with 5 x Surges throughout the run
  6. Longer Base Run
  7. Rest

Six-days-per-week Program

  1. Medium Base Run with 5-10 x Strides at the end
  2. Shorter Base Run
  3. Shorter Base Run with 10-15min of Diagonals at the end
  4. Shorter Base Run
  5. Medium Base Run with 5 x Surges throughout the run
  6. Longer Base Run
  7. Rest

How many weeks is the Program?

Good question. I don’t know. That’ll depend on you.

I’ll take at least 3-4 weeks of following one of the above programs before your body adapts. You’ll know if your body has started to adjust if you:

  • Feel are lighter during your runs
  • Complete the run with less effort
  • Feel less soreness after runs
  • Finish the loops faster without trying harder (while still breathing only out of your Nose!)

Once you notice these changes, ask yourself how many days per week do I want to run?

  • If you are currently running three-days-per-week but want to run five-days-per-week, progress to the four-days-per-week program for 4-5 weeks. If that goes well, then jump to the five-days-per-week program for 5-6 weeks. Notice how the adaptation period becomes longer as you increase the days-per-week you running.
  • If you are currently running the number of days per week that you intend on sustaining, then it may be a good time to move onto another program.

What’s Next?

With a solid running base established, I’d suggest that you move onto a Transition Program whose purpose is to slowly shift your body from mostly base work toward more demanding event-specific training that comes later.

Transition is the step that many runners skip because they are unaware of its important. Do NOT skip Transition! I have outlined my own Transition Program HERE as well as four others that you can check out:

Choose the one that appeals the most to you after reading through all of them. Each program is effective and will set you up for longer-term success!

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