37: Marathon Training Plan Phases – Part One: Basebuilding [ 40:50 ] Play Now | Play in Popup | Download (1991)This is part one of a three part series on the training phases/cycles of marathon training. In this episode I share tips on how to train during the base building phase as well as its purpose, its duration, where to start and how to incorporate it into your marathon training plan.
Show notes:
- I introduce you to the three main phases of marathon training. (base building, sharpening, and race preparation/tapering/recovery). For simplicity, I combined race preparation/tapering and recovery even though technically those would be two smaller phases.
- I share the purpose of the base building phase and why it is important.
- I give tips for beginners vs. experienced marathoners so you can set the duration of the base building phase as well as set your mileage progression.
- I briefly discuss the long run and why it is the cornerstone of the base building training phase. This includes effort, pace, and mileage progression over the duration of your training calendar.
- I share the concept of drop back weeks and why I think they are important to avoid plateau’s and training fatigue.
- I discuss the 10% rule and why it may be aggressive for beginner marathoners and possibly even experienced marathoners.
- I discuss whether or not speed training is appropriate during base building.
- I share why proper base building will probably have a greater effect on your overall marathon race times than speed training especially for beginner or recreational marathoners.
- I briefly mention the Jeff Galloway run/walk program and why it does have advantages for some runners. I am a fan of his approach to training and I share how one runner I know even got a 3:15 marathon time using Jeff’s plan. It is not for every runner, but it does work for many.
- I share how the principles of base building, sharpening, tapering, race preparation and recovery are already built in to my marathon training programs as well as endurance nutrition, injury prevention and recovery, as well as much more.
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