Base training Advanced
It’s the foundation that takes you to the finish line!
f you’re going to invest in your running, you should definitely set yourself up with a solid foundation through great base training. It gives you a stable physical and mental base to build upon, which helps you keep running easy and enjoyable for a long time. By focusing on strengthening your muscles and improving your endurance, each run brings you one step closer to your new level as a runner.
Gradually getting your body used to training reduces the risk of injury, something that often affects runners who increase their training volume too quickly. With base training, you’ll become more stable, strengthen your joints and ligaments, and improve your endurance—this ensures you can confidently meet your new goals without risking injury. At the same time, you’ll build your self-confidence and develop a positive mental attitude. Every training session makes you a stronger and better runner.
Think of base training as your personal superpower—it prepares you for new personal records. It’s a journey that turns you into a stronger and more enduring runner.
Before we get started…
It’s more important to get out regularly than to push yourself too hard in the beginning.
Good posture and proper running technique make running gentler and more efficient. Try to run with a slight forward lean and avoid taking strides that are too long. This helps you save energy and reduce the strain on your knees and joints.
Feeling tired is normal, but pain is a warning sign. If you feel pain, take a break and give your body time to recover. Base training is about building a strong foundation that you can build on without stress.
Recovery is just as important as the training itself. Sleep well and give your body time to recover between sessions – this is when it really builds and becomes stronger.
Always warm up properly before tackling quality sessions – intervals, threshold runs, fartlek, and hill training! Take 10-15 minutes of easy running to wake up your body, and use the time to incorporate a few short strides to find your rhythm and get your heart rate up. It’s your chance to prepare both your body and mind to give your best during the session – and it also ensures you avoid any unfortunate injuries.
Hills & long runs
Let’s get started with base training, and the goal is to get moving, find a great feeling, and – most importantly – have fun along the way! We’ll focus on easy long runs where you can run at a comfortable pace and enjoy every step, preferably with someone to chat with along the way.
To build both running efficiency and strength, we’ll tackle hills – which build extra strength and stability. And of course, long runs will also be part of the plan, where you’ll strengthen both endurance and mental toughness. These long runs will help you build your body and feel stronger each week.
Week 1
Session 1: Distance 60 min.
Session 2: Hill training 5 x 120 sec + 5 x 90 sec + 5 x 60 sec with jog recovery down
Session 3: Long run 90 min.
Week 2
Session 1: Distance 60 min.
Session 2: Hill distance 60 min. Run up and down as many hills as you find and can handle.
Session 3: Distance 60 min + 5 stride pickups
Session 4: Long run 90 min.
Week 3
Session 1: Distance 60 min. + 5 stride pickups
Session 2: Hill repeats 10 x 2 min. with jog recovery downhill
Session 3: Long run 100 min.
Intervals & fartlek
In the next three weeks, we’ll increase the pace and incorporate interval and fartlek sessions to raise your heart rate and challenge your cardiovascular system! Each speed increase builds a stronger foundation for your new running goals, and here you’ll have the chance to feel your strength grow with every session. This is when you’ll start to notice your endurance improving and your body responding. Approach each training session with energy and curiosity, and let your desire to progress drive you forward.
Week 4
Session 1: Distance 60 min.
Session 2: Intervals 10 x 120 sec. at a moderate pace, 90 sec. standing recovery
Session 3: Distance 60 min. + 5 stride pickups
Session 4: Long run 100 min.
Week 5
Session 1: Distance 60 min.
Session 2: Fartlek 10 x 90/30 sec. Alternating fast with slow jog
Session 3: Intervals 10 x 1000 m. at a moderate pace + 10 sec/km, with 60-90 sec. walking recovery
Session 4: Long run 110 min.
Week 6
Session 1: Distance 60 min + 5 strides
Session 2: Intervals 3 x (60 + 90 + 120 + 90 + 60 sec.) at a moderate pace with half the time as standing recovery
Session 3: Long run 120 min.
Different training sessions during base training
Distance
The distance run is your time to simply enjoy running, clear your mind, and find calm in your stride. Here, you should keep your heart rate low and run with a smooth, relaxed feeling. The goal is to get your muscles, joints, and ligaments used to running – a session that strengthens you from the inside out, step by step.
Hills
Hill training is one of our favorite sessions in running – here we build both strength and speed while boosting recovery. The hills can be long, short, steep, or gentle, and each variant has its purpose: to develop endurance, build explosive speed, or strengthen technique and running muscles. Choose your hill and let every step bring you closer to becoming a stronger, faster runner!
Intervals
Intervals are the sessions where we really challenge ourselves and take running to the next level! Here, we focus on increasing speed and improving oxygen uptake to become faster and stronger. The intervals are usually short and intense, with longer recovery in between – perhaps in the form of a gentle jog or a brief standing or walking rest.
Threshold
Threshold pace is the speed you can maintain right on the edge, where your body can clear lactic acid as quickly as it forms. It’s a “comfortably hard” pace where you run fast but controlled, without crossing the line into intense effort. The goal of threshold training is to improve your endurance and ability to run at a high pace for longer periods, as you gradually teach your body to handle lactic acid more efficiently.
It’s often said that your threshold pace is roughly the speed you could maintain during a race lasting about 60 minutes, or in the heart rate zone of around 80-85% of your max heart rate. For many, it feels like a pace where you can speak in short sentences, but you start to feel the effort in your breathing.
Long Runs
The long run is the runner’s sacred moment – an important part of the journey to the finish line. Here, the goal is to build endurance and get the body accustomed to being active for extended periods, with sessions ranging from 70 minutes to over three hours. The longer the race you’re aiming for, the more valuable these long runs become. They not only strengthen the body for the long-term load but also build the mental patience and willpower needed to carry you all the way to the finish line.
Threshold & Combo sessions
In the final block, the focus is on building a solid foundation and strengthening endurance, so you’ll be well-prepared for this year’s big goals. We’ll incorporate threshold workouts to drive you forward and complement them with inspiring combo workouts, where we mix threshold training and faster intervals within the same session.
Week 7
Session 1: Distance 60 min
Session 2: Threshold 5 x 5 min. Run fast, uncomfortable but controlled. 60 sec walk recovery.
Session 3: Threshold 3 x 10 min. Run fast, uncomfortable but controlled. 60-90 sec walk recovery.
Session 4: Long Run 120 min
Week 8
Session 1: Distance 40 min
Session 2: 5 x 1 min. fast but controlled with 30 sec standing recovery. 1 x 10 min. + 1 x 5 min. fast but controlled. 60 sec standing recovery. 10 x 30 sec at overpace with 30 sec standing recovery.
Session 3: Long Run 130 min
Week 9
Session 1: Distance 60 min
Session 2: Threshold 15 + 10 + 5 min. fast but controlled with 90 sec walking recovery
Session 3: Threshold 10 x 3 min. fast but controlled with 60 sec walking recovery
Session 4: Long Run 140 min