5 Base Training Workouts for Endurance, Strength, and Speed

Рет қаралды 79,550

4 жыл бұрын

Fartlek Training: bit.ly/2WZwjm1
Tempo Runs: bit.ly/2CGo30U
Hill Workouts: strengthrunning.com/2017/03/hill-workouts/
Long Runs: bit.ly/3eHeobU
Strides: bit.ly/2KjC8FY
Base training (also called the introductory or foundational training period) is the first phase of a training cycle. It’s what prepares runners for the more challenging, race-specific workouts that come later.
There are many goals for the base training phase of a training plan:
* Increase endurance - or a runner’s aerobic capacity
* Begin training the central nervous system (so the communication pathways between your brain and muscles are efficient)
* Improve muscular strength to prevent injuries and smooth the transition to challenging workouts
The base training workouts described in this video will help you plan a more robust base phase of training.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: JasonFitz1
Instagram: jasonfitz1
Facebook: strengthrunning

Пікірлер: 68

@edwinkarani5593 4 жыл бұрын

Base training workout 1. Fartlek (Time/distance based) 2. Tempo run (Break it down to repetitions) 3. Hill repetitions (Short and fast/long and slow) 4. Long run ( A little faster/finish hard) 5. Strides ( After/ before workout) Thanks

@EmileKleinhans 4 жыл бұрын

5. Strides after easy run or the day before a quality session.

@leocossham 3 жыл бұрын

Suuuuper underrated channel

@peterwhite7428 7 ай бұрын

Hey Jason. Love your videos. I’m 76. You helped me train for a 10k which I finished in June. Thank you and I’m back on the track now. I run for fun and to compete, sometimes

@joseneto3468 4 жыл бұрын

Thanks, Jason, for sharing your expertise. Great job!

@wdwebb 4 жыл бұрын

Always love your content - great ideas for base training that a lot of us are doing right now.

@adventurecats4816 2 жыл бұрын

Thanks for the great ideas to add variety to my runs as I work my way back after injuries. You're making my runs more productive and more entertaining.

@TheRunningRRT 4 жыл бұрын

I need to incorporate some of these runs into my training. I’ve been doing a lot of low GR training. Thnx for the info!

@stoicrunner2757 Жыл бұрын

Thanks for sharing your knowledge Jason. Much appreciated.

@TheDaydjahy 4 жыл бұрын

Thank's for this very useful video again! Gained some good inspiration for my changing training schedule.

@closmasmas9080 4 жыл бұрын

This is exactly the video I needed

@RAJKUMAR-ui8wo 2 жыл бұрын

Incisive lessons on the fundamental art of running.HOnestly speaking, I have really picked up certain instructions which are quite innovative .PLEASE CONTINUE with your sprinting service. Thank you very much indeed.

@DanieCTV 4 жыл бұрын

Thank you very much for this video, great info for my training.

@dominickgwadi6025 2 жыл бұрын

I am really enjoying this session, learning a lot

@kc0dxf 2 жыл бұрын

Wow, so many ways to make base training interesting and fun, thanks!

@nelgy69 Жыл бұрын

Really enjoyed listening to this video. Took away some good tips. Thanks.

@ethanddog31 4 жыл бұрын

This answers a ton of questions for me. Than you!

@htmonaro1969 4 жыл бұрын

Great video, we have a course near us where we run out 2.4k, do 2 x 2.6k loops and then run home. At about 1.4k there is a side road with a 0.5k loop around a stand of trees (it adds 2k to the run). The outer loops have a series of short, sharp hills, a long down hill and then a similar long uphill. We run the uphills hard and cruise the downhills. We call it a hilly fartlek. The side road also has similar hills, so we can do this workout over 10k, 12k or 14k. These are all on dirt roads. We do this workout once a week or once a fortnight. It actually combines several of the base workouts you outline in the video. We also do what Hal Higdon calls a 3/1 long run, where we run 5k of the last 6k of our 24k to 28k long run at HM pace, although we only do this once a fortnight or once every 3 weeks. Most of it is what might be called a slight downhill false flat, although the last 0.5km is uphill.

@jackG1207 4 жыл бұрын

Great content, thanks Jason!

@TheEphips 4 жыл бұрын

Incredibly helpful. Thanks.

@edwinkarani5593 4 жыл бұрын

Beautiful, I love this.

@cowboyfunktion 4 жыл бұрын

Very useful ideas for how to handle this unprecedented period of no races. Thank you!

@WarriorGurl23 2 жыл бұрын

This video was so helpful! I just finished a peak race and have been in recovery mode. I don’t have a race until the fall so I’ve been wondering how I could structure the rest of my spring and summer before I start training again. This video was super helpful because the thought of “only” east running that whole time sounded awfully boring.

@proximacentaur1654 3 жыл бұрын

Thanks for the great advice. This is the longest base phase I've ever been in, but I'm hoping to see some big gains in my baseline weekly mileage.

@chitrachatterji5386 4 жыл бұрын

really well explained and thanks a lot

@Postal133 4 жыл бұрын

Thank you Jason! Your 8x 2min Fartlek workout was just what I needed!

@Postal133 4 жыл бұрын

Also, last night I did a 6x800m tempo run at my tempo pace with 10 min warmup/cooldown jogging and it was absolutely perfect! Especially coming back to sppedwork after an Achilles injury. Thank you !!

@andrewusher1033 4 жыл бұрын

This helped so much ive been in a rut trying to figure out what to do thanks man 💪🤙

@petrofskiwilliams8360 2 жыл бұрын

Very helpful, thank you.

@tomk7777 3 жыл бұрын

Subscribed, thanks fir the content

@albertoguerra3351 3 жыл бұрын

Thanks!!!

@AlexRochette 3 жыл бұрын

For strides. Can you do drills or stretches or something during the two-minute rest periods?

@ziadirida 4 жыл бұрын

I would like to video that specifically addresses the following situation. After meeting a goal pace, say 8min/mile for a marathon, rest period is over and now it is time to set a new goal. The new goal say 7:45 or even 7:30min/mile. A pace that you cannot comprehend maintaining for 26.2 miles. What do you do before starting the 16-18week training program to set the stage for the new goal pace? How do you then start the 16-18 week training with that aggressive goal pace from a pacing point of view? How do you tune and adjust the pace? When do you re-evaluate that the goal pace wether it is just not possible or even too conservative? For instance: I can do a 20 miler and run the middle 12miles at 8:05min/mile average in a 64mile week with 4 or 6 weeks before goal race. Should I stick to that pace or adjust to 8 or even 7:55? A video on these disconcerting situations is greatly appreciated.

@EmileKleinhans 4 жыл бұрын

Thanks for all the tips and info. How fast would you say should my tempo speed be for these sessions if my 5k parkrun is 19 min 27 sec? Kindest regards.

@kenleyojones 4 жыл бұрын

Strides are awesome!

@kleitosaliagas5668 3 жыл бұрын

How long before a marathon should base training be, and how long should it last for?

@onegenerationseo 3 жыл бұрын

Good stuff! Is there also benefit in doing strides at the end of an easy/long run, rather than as a separate drill?

@damongutierrez8418 3 жыл бұрын

Yes there definitely is! It's important to practice running fast but comfortably following an easy run, but don't make the strides too long. I usually do 4x20 second reps after an easy run. Don't do speed work too early though because you'll end up burning out, so remember to keep the volume of the strides low

@DarrenThomas1 4 жыл бұрын

Hi Jason, how would you suggest I base train on 4 days per week? I’m currently running easy pace 5K twice a week (around 35 mins), fartlek session and a longer run at the weekend. Would you change anything?

@JasonFitzgerald 4 жыл бұрын

That's pretty solid Darren. The details matter of course, but this is a good general framework for your training. I'd work on running a bit more overall mileage.

@rds818 3 жыл бұрын

I’m a soccer referee training for a FIFA physical test 10 laps around the track do you have any tips for endurance?

@MrConradd 3 жыл бұрын

Hi, Jason. Can you recommend a good base training schedule (incorporating fartlek, tempo, hills, etc) with a gradual build-up to about 45 miles per week? Have you posted one or talked about a good base training schedule in an article or video?

@MoonLight-qw8sz 3 жыл бұрын

You still need a schedule?

@christiananthonymaraon1547 2 жыл бұрын

@@MoonLight-qw8sz I do 🤣

@greatvalue2887 4 жыл бұрын

I’m doing base building right now (I’m in highschool btw). I’m wondering if I should just continue training all the way up to xc season or should I take a break to let my body reset around late may? I feel like if I train from now to September with no long rest I feel I’ll burn out but I’m not sure

@StrengthRunning 4 жыл бұрын

That's a great question! I would definitely take a break. With no break, your season is essentially April - November and 8 months is far too long for a continuous cycle of training. I'd take a break in late May and resume base training for XC sometime in June. Good luck!

@greatvalue2887 4 жыл бұрын

StrengthRunning ok thanks a lot

@greatvalue2887 4 жыл бұрын

StrengthRunning so I’m thinking taking a 2 week break around may 15th and then starting around beginning of June (around like June 5th or something) is that too early?

@meleroful 4 жыл бұрын

HI Jason i am 59 years, my last 5k 17:53 and my last 1/2 marathon 1:26. I am very competitive runnner. How can i run better PB, knowin my age as a factor.

@JasonFitzgerald 4 жыл бұрын

Increase your mileage, run longer long runs, be more strategic with workouts, cross-train more, start weightlifting. Many options are available to improve! We have a lot of resources to help - check out our Archives at strengthrunning.com/archives or coaching programs at strengthrunning.com/coaching/

@edwinkarani5593 4 жыл бұрын

If this is real then you are in great shape.

@HapCounts 4 жыл бұрын

That is a fast 59 year old. I’m 58 and if I break 20:00 I’m ecstatic.

@Cgh432 3 жыл бұрын

Your running my college PRs 37 years ago

@meleroful 3 жыл бұрын

Edwin Karani Thak you!!! Yes i am very demanding in my training. But i am not so sure if i training the right way.

@brandonleclair5271 3 жыл бұрын

I run my fartleks like this 3minutes on 4minutes off 2minutes on 3minutes off 1minute on 2minutes off I do this 3 times I have been told that this is not a fartlek that this is interval training. I am doing base training and I do not want to be super fast till summer. Did I dig myself into a hole or is this okay?

@organizergabrieltan3063 3 жыл бұрын

How many fast workouts per week during base training?

@ezkur 3 жыл бұрын

I’d say 2. Sometimes 3.

@AceHardy 4 жыл бұрын

🏋🏽‍♀️🔥

@engmlotfi 3 жыл бұрын

Good Video and Article about Base Building, but you should indicate that this is Base for Runners who have an established phase. It is not for Runners who live in the TEMPO zone 100% of the time thinking that they are doing the easy stuff. Those are the runners that Phill Maffetone is talking to, they should slow down to be like you and like all the runners you Coach and you see their progress as a success for those famous training plans. I was running almost 80% of Running in TEMPO zones, my long runs last 2Hrs averaging 165-170 bpm and I thought this is Easy work, and after all that I go for threshold and speed work. and that was because of this Video and Mcmillan's calculator that said that I should do my long runs @165 bpm This is why you should put a Disclaimer for such stuff. now after 4 months in pure MAF I recalibrated my RPE to know what should be the easy run, and now I am running 20 beats less on my daily runs and I started to apply your recommendations in this Video. ] Thanks again

@jjk6949 4 жыл бұрын

OK, I'll ask the question everyone else is thinking: How did you get a haircut???

@JasonFitzgerald 4 жыл бұрын

Ha! I didn't... this is my hair pretty long. But... you'll see my DIY haircut in my next video 😬

@johnsodm0696 Жыл бұрын

You said base training is not the time to do MAF training, so when is it time to do MAF training? MAF training states to never let your heart rate go over your MAF calculated heart rate, all easy runs, until your pace plateaus. Many people swear by it, but then I see videos like this that say something different (and I like the sound of this better, makes more sense to me), but do you ever suggest an appropriate time to do MAF?

@StrengthRunning Жыл бұрын

MAF can be done for some runs, but not for all of your runs. Just take 1-3 runs super easy during the week. But focusing entirely on low HR running is misplaced.

@johnsodm0696 Жыл бұрын

@@StrengthRunning Thank you so much, this is pretty much what I've been doing and feeling good about it now! You're channel and website have been super helpful, can't thank you enough!

@tomdiablo5394 3 жыл бұрын

You define base training as “aerobic” but the workouts described will certainly take the average runner into an anaerobic state.

@sja45uk 3 жыл бұрын

I have only listened so far to the first part of this video, but felt annoyed enough to add a comment! In the base training phase it is perfectly reasonable to to do training at your MAF heart rate, perhaps in an 80/20 ratio, and to dismiss it out of hand is just foolish. Then to describe Fartlek training as timed interval is just plain ignorance. It is taking a word that has a perfectly clear meaning (see Wikipedia) of speed play, and to try and redefine it in a way that does not respect normal usage.