Week 15: All About that Base

As I watched our Time Trials on Saturday I saw very clearly the power of what we call a "Base."  The Base is the mileage we put on every week.  As a runner improves, the goal is to increase the Base.  Base is typically measured in Mileage per Week.  The trick is to slowly increase an athlete's base over time.  If you increase too fast, and there is risk of injury. If you increase too slow, the speed workouts may suffer and PRs are not attained.  If you drop your mileage and loose that long fought for base, you have to build it up again.  Luckily, in this scenario, the body has already learned what it needs to do and recovering the base is typically quicker than laying it down the first time.

All this to say, I saw some athletes that have clearly done a perfect job increasing their base over the last three weeks that translated into stellar PRs (ie: Sonia & Natalie). 

I saw a few athletes that are ready to increase their base a little more (ie: Adeline, Matthew, and Jake)


It's all about that Base.  We increase the base when we complete the workouts, run our warmups and cooldowns, and get our long easy runs in.

Here's this week's workouts:

MONDAY: Rest

TUESDAY: Speed Workout: Track/(Swamp w/out Finger)

• 10/15 min Warmup
• Interval Pace with 90 seconds of rest.
• Y: 4 X 400m
• W: 6 X 400m
• G: 8 X 400m
• B: 10 X 400m
• 10/15 min Cooldown
• This is a HARD workout.  This is where we get faster!

WEDNESDAY: Rest

THURSDAY:

• G: 4 easy miles
• B: 6 Easy miles

FRIDAY: Tempo Run

• See if you can get your workout in at Marshall Hills or elsewhere with some hills.
• 10 min Warmup
• 20 - 25min Tempo
• 10 min Cooldown

SATURDAY: REST

SUNDAY: Long Easy Run

• Y/W 3-4 miles
• G/B  5-6 miles

Run Tough,

Coach Phil