UNDERSTANDING HOW TRAINING WORKS: BASE 2 (STRENGTH TRAINING)
Your rehearsal is going well and Base 1 of your training is complete. It is now time to start building on the training you have done and enter Base 2. Base 2 is the most important phase of training progression as this is where you build your aerobic capacity and strength endurance. By developing your aerobic capacity and strength endurance you will be able to complete the coming speed phase properly.
Having worked on the fundamentals and improved your technique, Base 2 is the time to add the mileage and strength component. Base 2 is a high volume, low intensity phase and it helps to improve your recovery rate and tolerance to training.
The most overlooked component in a training plan is usually the strength component. Sport specific strength training is absolutely crucial to running fast.
Running over hills and completing hill repeats is the most effective way to develop your strength endurance and can be done by most people. Find an area where there are a number of rolling hills and you can run comfortably for 30 minutes or alternatively find a hill of 50+ metres and run repeats. Aim to complete at least 8 hill repeats at a manageable pace and then jog back down at an easy pace to recover before repeating the next hill rep.
Other options to increase strength endurance are gym work (squats, leg press etc) and exercises such as lunges.
By developing the necessary strength endurance you will then be able to tolerate the necessary speed work in the next phase and this will make you a better athlete.
Having worked on the fundamentals and improved your technique, Base 2 is the time to add the mileage and strength component. Base 2 is a high volume, low intensity phase and it helps to improve your recovery rate and tolerance to training.
The most overlooked component in a training plan is usually the strength component. Sport specific strength training is absolutely crucial to running fast.
Running over hills and completing hill repeats is the most effective way to develop your strength endurance and can be done by most people. Find an area where there are a number of rolling hills and you can run comfortably for 30 minutes or alternatively find a hill of 50+ metres and run repeats. Aim to complete at least 8 hill repeats at a manageable pace and then jog back down at an easy pace to recover before repeating the next hill rep.
Other options to increase strength endurance are gym work (squats, leg press etc) and exercises such as lunges.
By developing the necessary strength endurance you will then be able to tolerate the necessary speed work in the next phase and this will make you a better athlete.
