Week 2 Coach's Email:
What is the purpose of this week’s training?
The purpose of this week’s training is to continue “Base
Building” which helps us to set our
training foundation and reduce the risk of injury
prevention.
Base Building
Base Building is the first phase of training for an
endurance event. It aims to reduce the risk of injury adhering to some very sound principles:
●Stress adaptation - the body reacts to stress at first
acutely with short lived outcomes
and over time, with regular stress, the reactions become
quicker, longer lived and
more sustainable resulting in less discomfort. For example,
the first time you go for a
run it is more difficult than the fifth time you do that
same run
●Specificity training - whichever bodily systems you use the
most during training are the
ones that will benefit the most. For example, by walking
daily you legs, core and lungs
will get stronger more than your hands or arms because
you’re using them more than
the others.
●Acceleration of benefits - as with most things there is a
law of diminishing returns.
Over time the benefits you achieve from training will
decrease than when you first
begin training. When we start to reach a plateau in base
building then we focus on
different types of training
During Base Building we are most focused on simply training
for time on our feet more than
speed on our feet. While our schedules specify distances,
this is simply a way of increasing
the amount of time we spend training because after all, the
longest distance we’ll have to
cover is on event day. The Base Building phase can last
anywhere from 25% to 65% of the
training season and in our case it is closer to the latter
because we’re more interested in
crossing the finish line more than setting a world record.
The most important emphasis to place on Base Building for
our purpose is pacing because
aside from poor form or inherent health concerns, incorrect
pacing is a leading cause of injury.
Pacing
Most individuals new to the endurance athlete environment feel
they move too slowly.
Remember, we are Base Building and therefore more interested
in time training than speed.
In fact, if you train fast during Base Building then you’re
being counterproductive because
you’ll be out there for a shorter period of time.
When training during Base Building, find the pace where you
can say one full sentence without
getting winded, take a few breaths and say the sentence
again. Repeat this over and over. If
you don’t need to take a few breaths in between then speed
up just a bit and try again. If you
can’t get out the sentence without huffing and puffing then
slow down. This is where training
with a partner or group can help and what makes training a
social sport. However, you can do this on your own, too, just make sure you test it aloud and
not in your head.
Try this: “I’m training for this marathon/half marathon/5k
to save lives.”
Maintenance
Maintenance simply means to continue at the current level.
During the week and on the
weekends remember the “purpose of this training” is base
building. Stick to these strategies
above to get the most out of your early training and you’ll
be well on your way to a successful event day!
Week 2 Coach's Email:
What is the purpose of this week’s training?The purpose of this week’s training is to continue “Base Building” which helps us to set ourtraining foundation and reduce the risk of injury prevention.Base BuildingBase Building is the first phase of training for an endurance event. It aims to reduce the risk ofinjury adhering to some very sound principles:●Stress adaptation - the body reacts to stress at first acutely with short lived outcomesand over time, with regular stress, the reactions become quicker, longer lived andmore sustainable resulting in less discomfort. For example, the first time you go for arun it is more difficult than the fifth time you do that same run●Specificity training - whichever bodily systems you use the most during training are theones that will benefit the most. For example, by walking daily you legs, core and lungswill get stronger more than your hands or arms because you’re using them more thanthe others.●Acceleration of benefits - as with most things there is a law of diminishing returns.Over time the benefits you achieve from training will decrease than when you firstbegin training. When we start to reach a plateau in base building then we focus ondifferent types of trainingDuring Base Building we are most focused on simply training for time on our feet more thanspeed on our feet. While our schedules specify distances, this is simply a way of increasingthe amount of time we spend training because after all, the longest distance we’ll have tocover is on event day. The Base Building phase can last anywhere from 25% to 65% of thetraining season and in our case it is closer to the latter because we’re more interested incrossing the finish line more than setting a world record.The most important emphasis to place on Base Building for our purpose is pacing becauseaside from poor form or inherent health concerns, incorrect pacing is a leading cause of injury.PacingMost individuals new to the endurance athlete environment feel they move too slowly.Remember, we are Base Building and therefore more interested in time training than speed.In fact, if you train fast during Base Building then you’re being counterproductive becauseyou’ll be out there for a shorter period of time.When training during Base Building, find the pace where you can say one full sentence withoutgetting winded, take a few breaths and say the sentence again. Repeat this over and over. Ifyou don’t need to take a few breaths in between then speed up just a bit and try again. If youcan’t get out the sentence without huffing and puffing then slow down. This is where trainingwith a partner or group can help and what makes training a social sport. However, you can dothis on your own, too, just make sure you test it aloud and not in your head.Try this: “I’m training for this marathon/half marathon/5k to save lives.”MaintenanceMaintenance simply means to continue at the current level. During the week and on theweekends remember the “purpose of this training” is base building. Stick to these strategiesabove to get the most out of your early training and you’ll be well on your way to a successful event day!Week 2 Coach's Email:
What is the purpose of this week’s training?The purpose of this week’s training is to continue “Base Building” which helps us to set ourtraining foundation and reduce the risk of injury prevention.Base BuildingBase Building is the first phase of training for an endurance event. It aims to reduce the risk ofinjury adhering to some very sound principles:●Stress adaptation - the body reacts to stress at first acutely with short lived outcomesand over time, with regular stress, the reactions become quicker, longer lived andmore sustainable resulting in less discomfort. For example, the first time you go for arun it is more difficult than the fifth time you do that same run●Specificity training - whichever bodily systems you use the most during training are theones that will benefit the most. For example, by walking daily you legs, core and lungswill get stronger more than your hands or arms because you’re using them more thanthe others.●Acceleration of benefits - as with most things there is a law of diminishing returns.Over time the benefits you achieve from training will decrease than when you firstbegin training. When we start to reach a plateau in base building then we focus ondifferent types of trainingDuring Base Building we are most focused on simply training for time on our feet more thanspeed on our feet. While our schedules specify distances, this is simply a way of increasingthe amount of time we spend training because after all, the longest distance we’ll have tocover is on event day. The Base Building phase can last anywhere from 25% to 65% of thetraining season and in our case it is closer to the latter because we’re more interested incrossing the finish line more than setting a world record.The most important emphasis to place on Base Building for our purpose is pacing becauseaside from poor form or inherent health concerns, incorrect pacing is a leading cause of injury.PacingMost individuals new to the endurance athlete environment feel they move too slowly.Remember, we are Base Building and therefore more interested in time training than speed.In fact, if you train fast during Base Building then you’re being counterproductive becauseyou’ll be out there for a shorter period of time.When training during Base Building, find the pace where you can say one full sentence withoutgetting winded, take a few breaths and say the sentence again. Repeat this over and over. Ifyou don’t need to take a few breaths in between then speed up just a bit and try again. If youcan’t get out the sentence without huffing and puffing then slow down. This is where trainingwith a partner or group can help and what makes training a social sport. However, you can dothis on your own, too, just make sure you test it aloud and not in your head.Try this: “I’m training for this marathon/half marathon/5k to save lives.”MaintenanceMaintenance simply means to continue at the current level. During the week and on theweekends remember the “purpose of this training” is base building. Stick to these strategiesabove to get the most out of your early training and you’ll be well on your way to a successful event day!Week 2 Coach's Email:
What is the purpose of this week’s training?The purpose of this week’s training is to continue “Base Building” which helps us to set ourtraining foundation and reduce the risk of injury prevention.Base BuildingBase Building is the first phase of training for an endurance event. It aims to reduce the risk ofinjury adhering to some very sound principles:●Stress adaptation - the body reacts to stress at first acutely with short lived outcomesand over time, with regular stress, the reactions become quicker, longer lived andmore sustainable resulting in less discomfort. For example, the first time you go for arun it is more difficult than the fifth time you do that same run●Specificity training - whichever bodily systems you use the most during training are theones that will benefit the most. For example, by walking daily you legs, core and lungswill get stronger more than your hands or arms because you’re using them more thanthe others.●Acceleration of benefits - as with most things there is a law of diminishing returns.Over time the benefits you achieve from training will decrease than when you firstbegin training. When we start to reach a plateau in base building then we focus ondifferent types of trainingDuring Base Building we are most focused on simply training for time on our feet more thanspeed on our feet. While our schedules specify distances, this is simply a way of increasingthe amount of time we spend training because after all, the longest distance we’ll have tocover is on event day. The Base Building phase can last anywhere from 25% to 65% of thetraining season and in our case it is closer to the latter because we’re more interested incrossing the finish line more than setting a world record.The most important emphasis to place on Base Building for our purpose is pacing becauseaside from poor form or inherent health concerns, incorrect pacing is a leading cause of injury.PacingMost individuals new to the endurance athlete environment feel they move too slowly.Remember, we are Base Building and therefore more interested in time training than speed.In fact, if you train fast during Base Building then you’re being counterproductive becauseyou’ll be out there for a shorter period of time.When training during Base Building, find the pace where you can say one full sentence withoutgetting winded, take a few breaths and say the sentence again. Repeat this over and over. Ifyou don’t need to take a few breaths in between then speed up just a bit and try again. If youcan’t get out the sentence without huffing and puffing then slow down. This is where trainingwith a partner or group can help and what makes training a social sport. However, you can dothis on your own, too, just make sure you test it aloud and not in your head.Try this: “I’m training for this marathon/half marathon/5k to save lives.”MaintenanceMaintenance simply means to continue at the current level. During the week and on theweekends remember the “purpose of this training” is base building. Stick to these strategiesabove to get the most out of your early training and you’ll be well on your way to a successful event day!
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