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🏃The Secret to a Successful Base Phase in Running: Build Before You Blast
"The base phase isn’t sexy — it’s smart."
Before you dive into a full training plan or start smashing speed workouts, there's one crucial phase every runner needs to respect: the base phase.
This is where endurance, efficiency, and injury resistance are forged — the foundations of long-term progress. Without a solid base, your fancy workouts later may lead to fatigue, plateaus, or injury. Here’s how to make your base phase count:
✅ 1. Build Your Aerobic Engine
The base phase is all about developing your aerobic capacity — the powerhouse behind endurance performance.
- Prioritise easy-paced running that keeps your heart rate low and your breathing conversational.
- Gradually increase your weekly mileage with a focus on time on feet, not pace.
- The longer your goal event, the more this matters. Even 5K runners benefit from a solid aerobic base.
🧠 Science says: Over 80% of race-day energy (even in 5Ks!) is aerobic.
✅ 2. Run More Often — But Stay Easy
- During the base phase, frequency beats intensity. Instead of hammering two or three hard workouts per week, aim for consistency.
- Run 4–6 days per week depending on your level and history.
- Increase volume slowly (no more than 10% per week).
- Consider short morning jogs or easy doubles to increase your running economy without overloading your system.
🧱 More time on feet = more aerobic adaptation.
✅ 3. Add Strides and Drills (Light Speed Touches)
- You don’t need to completely ignore speed — just touch it lightly.
- Add strides 1–2x per week: 4–6 × 20-second efforts at ~90% effort with full recovery.
- Mix in form drills to reinforce efficient mechanics — high knees, butt kicks, skips, etc.
- These neuromuscular sessions keep your legs sharp without introducing training stress.
✅ 4. Build Strength and Stability
- Think of the base phase as your injury-proofing window. Smart runners use this time to strengthen their muscles, tendons, and joints.
- Include strength training 2x/week, focused on glutes, core, and single-leg movements (lunges, step-ups, bridges).
- No need to max out — aim for control, stability, and balance.
- Add mobility and prehab to support consistent running.
🏋️ Strong runners = durable runners.
✅ 5. Be Disciplined. Don’t Chase Fitness Yet.
- This might be the hardest part: resisting the urge to test yourself.
- Avoid random time trials or “progress check” hard runs — they disrupt aerobic development.
- Stick to the plan, and trust the process.
- When speed work starts, your base will make it sustainable and productive.
🚀 You’re not training for next week — you’re training for peak performance weeks from now.
🏁 Summary: Smart Base, Strong Season
- Your base phase isn’t about headlines, Strava segments, or personal bests.
It’s about quiet, patient, smart progress. - You’re building the aerobic engine, the muscle stability, and the consistency required to thrive when the real work begins.
Want a Base Phase Plan?
- Have a look at our 8 week Base Build Plan here — perfect for runners aiming to lay the groundwork before a race build.
- All Base, Stamina, Speed, Hill, Injury recovery and return to running plans are included in the RunSquad subscription
Time to build your own plan? START NOW
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