“I’m running a marathon this year. How do I build my base before training starts?”

“I’m running a half marathon in the fall. What should I be doing now to get ready for training?”

THESE are two of the most common questions my athletes ask me.

My answer?

We gotta build that base without burning you out.

Spending 12-weeks training for a half marathon and 16-weeks training for a marathon is already a REALLY long time to train for a goal.

What is Base Building?

Running is all about strengthening your aerobic system and the best way to do that is by SLOWLY building your mileage.

Want the long explanation? CLICK HERE.

THE TLDR: Our aerobic system is the reason we can run. Inside of our muscles are cells with mitochondria - yes, that mitochondria, the powerhouse of the cell!

Mitochondria are our body’s energy factories. They use oxygen along with fats and/or glucose in our muscles to form a reaction that produces ATP (a scientific term that basically means energy).

Aerobic exercise helps us increase mitochondrial density while building muscles, INCLUDING your heart.

Think about it like this. You know when you’ve taken a substantial break and just running down your block seems impossible? But then you keep at it and soon you’re adding miles and miles. That’s not running getting easier, that’s you getting stronger via mitochondrial density AND muscles growing.

So, yes, all of this is to say you should be training before your race training. This means slowly building mileage and getting into the habit of incorporating strength training.

Training BEFORE Training?!

When you start actively training for a race, you should already have some sort of base level of strength, so, yes, training before training. I KNOW I KNOW! But think of base building like a warm-up.

What’s easier and better for your body? Just headed out and starting to run? Or doing your dynamic stretches and getting your body warmed up?

The best part about the base building training experience is that it’s flexible. We want you slowly building your mileage and strengthening your aerobic system so that come week 1 of fall half marathon or marathon training, you’re ready to hit the ground running and make your goal, whether it’s to finish strong and PR, a reality.

So How Far Should I Be TRAINING BEFORE Training?

Fall Half-Marathoners:

If you’re looking to have a good time or run your first half-marathon, 30-minute runs is the perfect amount of time to get to before you start a 12-week half-marathon running plan.

If you’re looking to chase down a PR, a 60-minute long run is the perfect amount of time to build to before you start your 12-week half marathon running plan.

Fall Marathoners:

I have my runners get to a 90-minute long run before they start our 16-week running plan. Which, I KNOW. That’s far! BUT, a lot can happen in 16-weeks and when you start with a really strong base, you give yourself A LOT of wiggle room. AND, training is a hell of a lot more fun.

But most importantly, I want everyone to get in the habit of doing their strength work and ENJOYING IT. I KNOW. It’s a wild idea.

Reconsider Jumping from Training Plan to Training PLan

Most runners never stop training and jump from training plan to training plan or they go from couch to half marathon. Which is fine.

However, something I try to do with the Badass Lady Gang is ask them to take time off between goals. Run and move when they want to - how they want to.

Come back down the mountain after a substantial training cycle, lose some fitness, spend some time with your neglected friends and family (wink wink), and miss chasing a goal before you start training for your next race.

This window of time between training is when you can build and maintain your aerobic base.

Not sure what to do exactly to build your base? Check out our base building running plans or join our team and get support from base building to race day.