Nick's Running Tips: Base Phase
This month’s running tips from coach Nick Hauger: Base Phase
After discussing a bit last month about Fall training, I wanted this month to get a little more focused on the base phase. Maybe some of you have heard of or have incorporated the base phase into your own training. For those who haven’t, this part of a training cycle is a time where you take a step back from the intensity side of training for 1-2 months and simply put in mileage. It is a valuable part of training especially when you are in between seasons of competition or have a bigger event that is 5-6 months away still. It allows us to take the time to plug away at mileage in an effort to get the legs and the lungs prepped for the bigger/more intense parts of training. If you are someone who has a spring season of racing or simply a spring marathon to prep for, the base phase is especially for you! Here are my tips that I believe will help you execute a quality base phase:
Take 1-2 easy days a week
Part of the base phase that I always felt helps me stay fresh and motivated throughout is to take 1-2 easier days a week. For myself personally, this would likely consist of 1 complete rest day and one lower mileage or cross training day. The whole idea of the base phase is to arrive at the bigger segment fresh and ready to roll. Incorporating 1 off day a week ensures we arrive there mentally and physically ready to tackle the hard training block. The other day allows us to keep active while also enforcing a bit more recovery compared to the normal volume of running from the other days of the week.
2. Run easy
I’ll say it now and probably forever, there is nothing wrong with easy running!! The base phase is all about dropping the intensity back a notch or two and putting in plenty of miles week in and week out. So go out there and enjoy some time running easy. You will be surprised at what kind of aerobic fitness there is to be gained by 2 months of easy runs. I have had some of by best seasons after completing 2 months of easy running beforehand.
3. Add in a little variety
While the priority of the base phase is lots of steady easy running, there is also nothing wrong with adding a little variety here and there. I found after the first 2 weeks of easy runs, I liked to add in 1-2 days a week where I spent some time after the run doing 4-5 smooth strides to work on turnover. And then after 4 weeks or so, I would add in a few runs that incorporated hills throughout the route I would run. These little additions of variety left me feeling strong and ready to start workouts upon completion of the base phase of training.
4. Periodize
This topic can get a little complex but ultimately is an important part of the base phase and really any phase of training. Simply put, periodizing your training is a fancy way of saying take a down week. The rule I tend to follow for myself and the athletes I coach is every 3rd or 4th week take a step back in training. When thinking about the base phase specifically, that will most likely look like dropping that week’s volume by 10-15%. This is especially important if you are building mileage up gradually. Taking a week to give yourself an extra off day, or making a few runs shorter than normal, allows the body to recoup and refresh before you press on again.
All in all, the base phase is an enjoyable time where you can take the time to build a lot of physical and aerobic strength before you start the next big part of your racing builds. Take the time to enjoy easy runs and you’ll surprise yourself with how good you feel when it comes time to put the head down and push for that next big goal.
About the Author:
Nick Hauger is a two time All American from the University of Portland. He has been running professionally for NAZ Elite sponsored by HOKA for 3 years. His PR’s consist of 13:55 in the 5k, 28:43 in the 10k, 1:03:48 in the half marathon and 2:12:59 in the marathon, and he holds the American Record for 10 miles run on the track. Nick likes to place an emphasis on assigning a variety of workout types so that runners can toe the line with confidence knowing they have felt all sorts of pacing types in training.
“Running is a discovery of finding out just how far you can go, and that begins with confidence in yourself.”
If you’d like to work with Nick, contact us to learn more about our virtual running training programs.