A Just Ask Tante Pia column

By Pia Johansson

Base phase training (BPT) is a type of training that precedes the speed and competition phases for elite runners and endurance athletes. Its aim is to build endurance and strength as a solid foundation for more spirited endeavors later in the running year. And yes, it can benefit you, too, and winter is a great time for it!

Spending some time in BPT can indeed be beneficial for us non-elite runners, even though we are not preparing for a proper racing season, partly because it makes us stronger and partly because it creates variation in the training plan. The main objectives of BPT are to build strength and increase your monthly mileage. Fewer speed work-outs, fewer hard-intensity workouts. Winter is a great time to do this; you often have to run a bit slower anyway because of the weather conditions, and being outside in winter is great for those vitamin-D levels. Just running long and slow might seem a bit boring, though. Well, firstly, it´s not all slow, and secondly, a bit of boring training might make you long for those hard and fast high-intensity workouts! Good for your brain, in other words! And good for your running. A well-executed base phase results in increased running efficiency and fatigue resistance at your race pace.

Start by gradually increasing your mileage, maybe 10-20% per week or per month, make all your runs a little bit longer, but particularly the long-run. The long slow run is a bit of running magic. Not only does it do wonders for your mental endurance, but when you run for 90 minutes or longer, new things start to happen in your body. The result is increased capillary density and increased mitochondria. The capillaries are the smallest blood vessels, and this is where the exchange between blood and tissue occurs, so if you have more capillaries, you will have efficient oxygen delivery to your muscles and more efficient removal of waste products. The mitochondria are the “powerhouse” of the cells. This is where energy is produced, so more mitochondria mean more energy in your cells. You also strengthen your muscles, ligaments, and tendons when you run longer than normal. These processes occur only during aerobic conditions, so don’t run too hard, and don’t expect instant benefits; it takes time. A common question is, how long is a long run? Some say about 25 to 30% of your weekly mileage, but keep it between 1,5 and 3 hours. As always, don’t overdo it; you’re aiming for a gradual increase in both long-run and overall mileage. You also don’t have to do long runs all the time. Once a week is definitely enough; or even once a fortnight. As always, after a few weeks of increased mileage, take a week with a bit less to let your body catch up.

The next step is then to incorporate speed- or strength-building drills into your runs. So instead of a speed or hill work-out (where the bulk of the run is focused on that), you do a little bit of hills (for strength) or race-pace sections during or before or after your run. You run fast and controlled, but don’t work too hard! Of course, you can throw in a few hard, full work-outs, but the focus is on mileage.

Another important part of the BPT is strength training. Strength training can be performed with bodyweight exercises, weight bands, or actual weights. If you build a stronger foundation in winter with stronger legs and core (full body is great, actually), you will not only be faster, but recover faster and be less prone to injury.

So go out there, run long and slow, and enjoy the wonder of winter running, and make yourself a better runner in the process.