Base Camp

First step to your peak

The shortest time span we can consider for a marathon-sized goal is six months—provided we have some background. Those just beginning need to think of a year or more. Six months allows for the 10-12 week specific training at the end, preceded by 14-16 weeks of base training, or training to prepare to train. Any shorter period of time will not provide the adaptations in endurance, strength and mobility that are required to maximize the effectiveness of the specific training.

Six months feels like a long time. Many of us fall into a comfortable pattern of racing every 2-3 weeks, with moderate weekly mileage and a speed workout once or twice a week. This pattern allows us to perform reasonably well year-round, to receive feedback on our fitness from our times and placement, and to keep motivated with races constantly looming. We are reluctant to give up this regular affirmation for an uncertain future. In running, however, as in much of our lives, we will find, as social psychologist Dr. David G. Myers says in The Pursuit of Happiness that “Although we often overestimate how much we will accomplish in any given day, we generally underestimate how much we can accomplish in a year, given just a little progress every day.” If we are patient enough, even once in our lives, to take ourselves through the full training process, we will see results beyond our expectations, results which will provide benefits for the rest of our running lives.

 Take a Break from Speed and Races

The first step in base training is to recover from the previous season, which requires giving the body a break from extra stresses. First, we may need a week or two at considerably reduced mileage, or even alternative training, to rest running muscles. Then we will gradually increase volume, but still refrain from speed. Physically, we want the maximum amount of volume possible to accomplish the physiological adaptations, which can not be accomplished when tapering or recovering from high intensity work. Remember, for long events like the marathon, pure speed plays a very small part. What we are talking about with marathon speed is essentially enduring at a fast rate, or fast endurance. All the speed in our bodies can be developed in four to ten weeks, while endurance and strength take years to build.

On the mental side, any individual can only go to the well so many times. If we draw from the well for a while, then let it fill back up, we can proceed indefinitely, but if it dries up it is gone. Athletes who continue to go to the well for too long will begin to fall apart and start to question their program, their coach and themselves. If the body gets injured we are usually pretty competent and confident that it can and will be fixed. But when the mind gets broken, it is a much harder and slower process to fix. Taking periodic breaks allows the mind to rejuvenate.