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Base Training for Runners | By 5 Time Olympic Coach Bobby McGee


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.

Reynold King

10 Replies to “Base Training for Runners | By 5 Time Olympic Coach Bobby McGee”

  1. I did an ergometry and my result was MHR (185 during the test, and 195 estimated, but I know I reached 191/192 during some training sessions because I have a hrm) – RHR (54 when I started the exam) x 0.70 + RHR (45) so the calculation gives me 137 bpm but if I have to run in that zone I think its too easy and slow.
    My vo2max its 65,6. I have 25 years old and running for 2 years. Is this ok?

  2. Yeah I dont have time to run 6 times a week, Im at school for 7 hours a day and drowning in homework, all while Im also trying to work out so Im fit to join the police academy. Damn

  3. Nice, I never made base training before but now that Im doing it I'm improving a lot, I was just running VO2max series and my "long runs" were at higher HR than they should (I always finished at 175-180bpm). For me the result of your "equation" is 155bpm. By keeping my HR below or at that number Im feeling amazing and now after 3 weeks of being a turtle I can run at faster paces keeping the my HR below 155 and my long runs are real long runs, not only 10ks.

  4. Shouldn't the equation be written as "(MHR – RHR) * 0.7 + RHR"? Otherwise you'd end up with a result higher than your MHR.

  5. There is a very popular joke in China. When you see someone who is very bad at math, you ask him whether his math was taught by his PE teacher. LOL, now I see why it makes sense. Great video for running newbie! 🙂

  6. Equation should be:
    RHR + .7*(MHR-RHR) = Target HR

    Which for most people will be the same thing as 75-80% of Max HR

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