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At the start of any run training period whether you're an experienced runner or
you have uh...
are just starting out
the most important concept to consider is your Base Running Training period and
it's a period of time that transitions you from either Re- Recovery Phase or
Sedentary Phase
where you haven't been doing a lot of running
all the way up to conditioning your body to deal with the most specific training
that is required to perform
so it's almost like Base Training can be called training to train
and uh... the key component of Base Training is to try and accumulate as
much as possible
but still be able to recover. So the general rule of thumb in Base Training
is to... not increase your volume on a weekly basis, by much more than ten or
fifteen percent. The beauty of the run, walk method is, is that you can
sometimes transcend those numbers, you can improve your mileage by maybe 20
25 percent on a weekly basis
also don't get attached as we'll speak about in the later stage. Don't get
attached to majoring your mileage over a one week period. You might measure
over a ten day period or a two week period
and that's called altering your missing cycle
to adapt to that that kind of athlete that you are. But Base Running basically
constitutes easy running
developmental running and the key thing to remember when you're doing this Base
Running
is that recovery. So you try to run as often as possible
uh... but still recover and you try to run as much as possible. A good rule
of thumb, is to know that if you want to increase your running form. Is to run
more often. In other words increasing frequency, but if you want specific gains
in endurance and then you're trying to build up towards having one of the... one long
run
those longer runs you're trying to develop them
uh... on on a gradual basis
So...when you doing that Base Running
what is important to remember is to uh...
keep the heart rate low so uh... keep that heart rate down somewhere between
70
uh... below 70 percent
of your...of your heart rate preserve
and your heart rate preserve..
is just using your resting heart rate
as an evening factor to the equation
in other words you take your maximum heart rate, make sure you take your actual maximum
heart rate. You know, the one that you've
that you've noticed in intense training in a period of time
close to when you're during your Base Training
then you subtract your resting heart rate which is the heart rate that you take
first thing in the morning when you're nice and relaxed
but fully awaked
from that maximum heart rate number and then multiply that by point seven zero
and then add your resting heart rate in again, so the equation looks a little
something like this it's your maximum heart rate
minus your resting heart rate
uhm... multiplied by point seven zero
and then and your resting heart rate on trade in again after that
and that gives you a nice ceiling heart rate for you to work on
uh... to be able to do this easy training
you can even, if you're not a very quick runner
you can even count ah... hikes and and brisk walks and... and... walks over 45
to 60 minutes
as part of this training process as well
let's say yo-your easy running pace is 11 minutes a mile or 10 minutes a mile
going up and doing a brisk walk at 15 16 sixty minutes a mile
is a really really good way to... further increase your Base Running development
Base Running should take place over a period of time of about at least 4
weeks. But you know? Somewhere between 6 to 12
of base running
will give you a nice basis on which to base your more quality training that
follows. Pay attention to how your body recovers. Your knees, your ankles and so
on
and in that way you can ah... more carefully increase the volume that you
do
uh... top marathon runners run somewhere around 90
to...120 miles a week
and ah... most people find that uh... they maxed out, start maxing out the...
the....the...
their turn start to diminish
once they get to about 60 to 80 miles a week it's pretty pretty hard to
run
80 miles a week, and pretty much if you wanna run 60miles a week or more
you probably wanna look at doing some 2 a days in a week. So a lot of my
runners would run
a...single run on a Monday maybe two runs on a Tuesday, a slightly longer
run on a Wednesday, two runs on a Thursday. Then we take a rest day on
Friday, do some quality work on a Saturday morning and then this uh...
an intermediate kind of run on a Saturday afternoon and then that long run on the
Sunday
that might be
uh... a way to structure a week
and then just bold that up and you'll see,as soon as you start adding the quality work
it's not so easy to maintain the volume so be careful when you interplay with
that.