{"id":22288,"date":"2024-11-19T12:50:36","date_gmt":"2024-11-19T12:50:36","guid":{"rendered":"https:\/\/helsingborgmarathon.se\/base-training-intermediate\/"},"modified":"2024-11-29T08:30:10","modified_gmt":"2024-11-29T08:30:10","slug":"base-training-intermediate","status":"publish","type":"page","link":"https:\/\/helsingborgmarathon.se\/en\/base-training-intermediate\/","title":{"rendered":"Base training intermediate"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces” disable_background_image=”” css=”.vc_custom_1731960898725{margin-bottom: 60px !important;padding-bottom: 60px !important;}” el_class=”radenmbackie” simple_background_image=”22238″][vc_column][vc_empty_space height=”400px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”3\/4″][vc_column_text el_class=”hbgmbread”]<\/p>\n

Base training Intermediate<\/h5>\n

[\/vc_column_text][vc_column_text]<\/p>\n

Now we start building a solid foundation!<\/h1>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]Basic training is one of the most valuable investments a runner can make as it provides a stable physical and mental foundation to build upon. This helps you keep running gentle and enjoyable over a longer period. By focusing on strengthening your muscles and improving your endurance, you will have a significantly more enjoyable running experience.<\/p>\n

Gradually conditioning your body to training reduces the risk of injuries, which often affect runners who increase their training load too quickly. With basic training, you become more stable, strengthen your joints and ligaments, and improve your endurance \u2013 ensuring you can confidently tackle longer distances without risking injury. At the same time, you build up your self-confidence and develop a positive mental attitude. Every workout makes you a stronger runner.<\/p>\n

Think of basic training as your personal superpower \u2013 it prepares you for everything from your first five-kilometer run to a marathon. It\u2019s a journey that leads to better health, stronger mental endurance, and \u2013 perhaps most importantly \u2013 a lasting love for running.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1509488705644{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”22217″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgRight”][vc_column_text]<\/p>\n

Before we get started…<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]The most important thing with good base training is to maintain consistency and not push too hard in the beginning.<\/p>\n

Good posture and proper running technique make running gentler and more efficient. Try to run with a slight forward lean and avoid taking overly long strides. This helps save energy and reduces stress on your knees and joints.<\/p>\n

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 all about building a strong foundation that you can build upon without stress.<\/p>\n

Recovery is just as important as the training itself. Sleep well and allow your body time to recover between sessions \u2013 that\u2019s when it truly builds and becomes stronger.<\/p>\n

Always warm up properly before tackling quality sessions like intervals, threshold training, fartlek, and hill workouts! Spend 10-15 minutes with easy running to wake up your body, and include a few short strides to find your stride and get your heart rate up. It\u2019s your chance to prepare both your body and mind to give your best during the session \u2013 and it also ensures you won\u2019t suffer an unfortunate injury.[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column][vc_column_text]<\/p>\n

Hills & long runs<\/h1>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]Let\u2019s kick off the base training, with the goal of getting started, finding a great rhythm, and \u2013 most importantly \u2013 having fun along the way! We\u2019ll focus on easy-paced distance runs where you can enjoy every step, ideally with someone to chat with as you go.<\/p>\n

To build both running efficiency and strength, we\u2019ll tackle hills \u2013 which will give you extra power and stability. And of course, long runs will also be part of the mix, helping you strengthen both your endurance and mental fortitude. These longer sessions will help you build your body up and feel stronger with each week.[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 1<\/h2>\n

Session 1: Distance 50 min
\nSession 2: Hill repeats 10 x 60 sec + 10 x 30 sec with walking recovery downhill
\nSession 3: Long run 75 min[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 2<\/h2>\n

Session 1: Distance 60 min
\nSession 2: Hill distance 50 min. Run up and down as many hills as you can find and are able to do.
\nSession 3: Long run 80 min[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 3<\/h2>\n

Session 1: Distance 45 min + 5 stride-outs
\nSession 2: Hill training 5 x 2 min + 5 x 1 min + 5 x 30 sec with jogging rest down
\nSession 3: Long run 85 min[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column][vc_column_text]<\/p>\n

Intervalls & fartlek<\/h1>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]In the next three weeks, we\u2019ll 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\u2019ll have the chance to feel your strength grow with every session. This is when you\u2019ll 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 4<\/h2>\n

Session 1: Distance 50 min.
\nSession 2: Intervals 10 x 60 sec. Run fast! 90 sec. rest
\nSession 3: Long run 90 min.[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 5<\/h2>\n

Session 1: Fartlek 10 x 60\/60 sec. Alternate fast with easy jog
\nSession 2: Distance 60 min. + 5 strides
\nSession 3: Long run 90 min.[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 6<\/h2>\n

Session 1: Distance 60 min. + 10 strides
\nSession 2: Intervals 3 x (30 + 45 + 60 + 45 + 30 sec.) Run fast with equal standing rest to the interval
\nSession 3: Long run 95 min.[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1509488705644{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”22224″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgRight”][vc_column_text]<\/p>\n

Different Training Sessions During Base Training<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]Distance<\/strong>
\nThe distance run is your time to simply enjoy running, clear your mind, and find peace in your stride. Keep your heart rate low and run at a relaxed, comfortable pace. The goal is to get your muscles, joints, and ligaments accustomed to running\u2014this is a workout that strengthens you from the inside out, step by step.<\/p>\n

Hills<\/strong>
\nHill training is one of our favorite workouts for runners\u2014it builds both strength and speed while boosting recovery. Hills can vary in length, steepness, and difficulty, and each type serves a different purpose: developing endurance, building explosive speed, or improving technique and running muscles. Choose your hill and let each step take you closer to becoming a stronger, faster runner!<\/p>\n

Intervals<\/strong>
\nIntervals are the sessions where we really push ourselves and take our running to the next level! Here, we focus on increasing speed and improving oxygen uptake, aiming to become faster and stronger. Intervals are typically short and intense, with longer recovery periods in between\u2014perhaps in the form of light jogging or short standing or walking rests.<\/p>\n

Threshold<\/strong>
\nThreshold pace is the speed you can maintain right at the edge where your body can clear lactic acid as quickly as it builds up. It\u2019s a \u201ccomfortably hard\u201d pace where you\u2019re running fast but controlled, without crossing into a point of extreme discomfort. The goal with threshold training is to improve your endurance and your ability to maintain a higher speed for longer periods, gradually teaching your body to handle lactic acid more effectively.<\/p>\n

Threshold pace is often compared to the pace you could maintain during a 60-minute race, or around 80-85% of your maximum heart rate. Many find it to be a pace where you can speak in short sentences but feel your breathing becoming more labored.<\/p>\n

Long Runs<\/strong>
\nThe long run is the runner\u2019s sacred time\u2014an essential part of the journey to the finish line. Here, the goal is to build endurance and get your body used to being active for extended periods. Long runs range from 70 minutes to over three hours. The longer races you\u2019re training for, the more valuable these long runs become. Not only do they strengthen the body for prolonged exertion, but they also build the mental endurance and determination necessary to carry you all the way to the goal.[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column][vc_column_text]<\/p>\n

Threshold & Combo sessions<\/h1>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]In the final block, the focus is on building a solid foundation and strengthening endurance, so you\u2019ll be well-prepared for this year\u2019s big goals. We\u2019ll 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 7<\/h2>\n

Session 1: Distance 60 min
\nSession 2: Threshold 4 x 4 min. Run fast, uncomfortably but controlled. 60 sec. standing rest.
\nSession 3: Long run 120 min[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 8<\/h2>\n

Session 1: Distance 50 min.
\nSession 2: 5 x 60 sec. fast with 30 sec. standing rest. 1 x 7 min fast but controlled. 60 sec. standing rest. 5 x 30 sec. fast with 30 sec. standing rest.
\nSession 3: Long run 120 min[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Week 9<\/h2>\n

Session 1: Threshold 10 + 7 + 5 min. fast but controlled with 90 sec. standing rest
\nSession 2: Distance 60 min.
\nSession 3: Long run 120 min.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces” disable_background_image=”” css=”.vc_custom_1731960898725{margin-bottom: 60px !important;padding-bottom: 60px !important;}” el_class=”radenmbackie” simple_background_image=”22238″][vc_column][vc_empty_space height=”400px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”3\/4″][vc_column_text el_class=”hbgmbread”] Base training Intermediate [\/vc_column_text][vc_column_text] Now we start building a solid foundation! [\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]Basic training is one […]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-22288","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages\/22288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/comments?post=22288"}],"version-history":[{"count":8,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages\/22288\/revisions"}],"predecessor-version":[{"id":22326,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages\/22288\/revisions\/22326"}],"wp:attachment":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/media?parent=22288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}