Matt Fitzgerald explains why base training matters most in a race-focused cycle, even though it's boring. It's "training to train," building capacity for harder work later. The key mistakes: ramping up mileage too fast and doing too much high-intensity running. A patient 12-week build with steady low-intensity work and occasional faster sessions sets you up for the demanding phases ahead.
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Base training isn't the sexiest phase of run training, but it's arguably the most important phase. The goal of any race-focused training cycle is to attain peak fitness. The stronger and broader your foundation is, the higher the attainable peak will be, and a proper base training plan builds that solid foundation you need. Think of base training as training to train. Its main objective is to maximize the workload you're able to absorb in the subsequent race-specific phase of training. The way this is done is by focusing on doing steadily increasing amounts of mostly low-intensity running with just a sprinkling of faster running layered on top. It's not the most exciting part of the process, but by really committing to it, the exciting part becomes that much more fun and fruitful. The most common mistakes in base training are building up the training load too quickly or erratically and doing too little or too much running at higher intensities. This training plan avoids these mistakes with a patient, methodical 12-week build that includes just enough running at moderate and high intensity to keep things interesting and prepare your body for the harder and sexier work to come. Stay patient and trust the process.
