This six-week base training program gets you back on track for some serious training for race season
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Week 1: Introduction of stress to the body and mind
Focus on good form and pace, which equates to long slow distance (LSD) training.
Warm-up: Easy 5-minute walk
Main set: 10-minute jog with a 2-minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Twice a week
Week 2: Developing the habit
Continue with the LSD training to ensure a strong foundation.
Warm-up: Easy 5-minute walk
Main set: 10-minute jog with a 2-minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week
Week 3: Developing aerobic base
When you get to this part, keep it within a low intensity so as not to prematurely peak.
Warm-up: Easy 5-minute walk
Main set: 15-minute jog with a 2-minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week
Base training doesn’t only mean long slow distance training
Week 4: Building aerobic base
Building a good aerobic base is like beefing up the foundation of any structure—the height is dependent on the depth of the foundation. So, if you plan to run long, you need a solid and deep foundation.
Warm-up: Easy 5-minute walk
Main set: 20-minute jog with 2-minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week
Week 5: Managing stress
Because of the progressive increase of stress, you need to handle it properly. Make sure you get enough sleep—at least seven to 10 hours of sleep every night. Remember that the body repairs itself when asleep.
Warm up: Easy 5-minute walk
Main set: 20-minute jog with a minute water break for every set of 3
Cool down: Easy 5-minute walk
Frequency: Thrice a week
Week 6: Preparing for strength phase or specific stage
Strength phase or specific stage is when the race situation is introduced so you could gradually adapt to the stress without prematurely peaking. Make sure that required sleep and good nutrition are met as this is the perfect time to introduce superfoods to the body. Berries, dried or fresh, help promote fast recovery due to their high antioxidant content.
Warm up: Easy 5-minute walk
Main set: 25-minute jog with a minute water break for every set of 3.
Cool down: Easy 5-minute walk
Frequency: Thrice a week