30 – 90 minutes
5 – 15 km
These are fundamental runs. Your pace should be easy and comfortable, while being able to hold a conversation. Base runs aren’t meant to be difficult, but should make up the majority of weekly milage. If your training plan consists of five workouts per week, three of them should consist of base runs. One run should be reserved for your weekly long run and another for an additional run type.
Base runs will become your best friend if you are prepping for races big or small. By the time race day comes along, you’ll have done these so many times that your overall fitness will have increased many times over. These runs aren’t meant to be challenging so the improvement you’ll gain has its way of surprising many runners when they look back.
Without making base runs an intregal part of your training regimen, you’ll struggle to run for longer distances and durations. They’re called base runs because you can’t build to greater heights without a foundation. If you must chose only one run type, base runs are both fundamental and necessary.
Chart a course around your neighbourhood. Run for 10-20 minutes, walking when needed. The run/walk method is about getting used to running for longer lengths of time. Once you are easily able to run for at least 20 minutes without stopping, try to push you limits by increasing the time on your feet.
Benefits of this Run
Improves Endurance: The more mileage you put in every week, the easier shorter distances will become. You will find that you can push yourself farther than before, both physically and mentally. Putting on base miles builds resiliency to injury as well.
Improves Aerobic Capacity: By increasing your aerobic capacity (VO2 Max), your body becomes better at using oxygen to generate energy for exercise. When this increases, your lungs can handle greater stresses without succumbing to fatigue as easily.
Improves Running Economy: increasing your running economy reduces the requirement of energy your body needs while running. Improving running economy makes you a more efficient runner. This means that less energy is needed to complete a run than would have been required before.