Building a training base

In his latest blog, Jerusalem Marathon ambassador Andy, talks about the importance of building a base before marathon training…

With any marathon, a lot of miles go into the 12-16 week training plan leading up to the big
day. However, a lot can be gained way before the training plan even starts by utilizing
something called ‘base building’.

Base building is basically building the foundations for what’s to come and getting the
muscles, joints and body in general prepared and ready for the training plan itself. I found
this really worked for me before my London Marathon.

I started my 15 week plan in theJanuary but before the plan had even started, I had 8 weeks of consistent 70km weeks so I was starting from a strong position.

I find building a base to start with softens the shock of the mileage when the training plan
peaks later on. Building a base can be done by largely using easy miles in your training but
also a mix of tempo and interval sessions.

I wouldn’t be running any further than a half marathon in this base building phase…. The longer miles will come in the plan so there’s no need to over stretch yourself.

These miles should feel comfortable enough to hit week in, week out and you should arrive
at the first week of proper marathon training fresh and ready to build the mileage from the
base you’ve built.

Plus, you will have built a good level of fitness already which will hold you
in good shape for those miles ahead.

I’d recommend holding a steady base of between 50-90km a week depending on your
current mileage and experience to get you ahead of the game.