How Training for Nothing (Except Maintaining a Base) Got Me Out of a Running Rut

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• maintaining a base
• The Fatigue Resistance Tip Runners Often Overlook
• Get the Plan
• An Expert-Backed Plan to Maintain Your Base

Hip Extension Exercises marathons and 60-plus half marathons under my belt, I’ve become pretty attuned to what works for me in terms of training to run my best race. I’ve historically performed better on and prepare the body and mind for (this strategy got me a breakthrough marathon PR and my first Boston Marathon qualifier), by only running one marathon a year, and by taking at least two rest days per week.

But something I didn’t have experience with until last year was attempting to run my best race yet while navigating a difficult season of life, as I was going through a divorce.

While I ultimately was able to get in sufficient mileage to line up prepared for the Chicago Marathon, I knew I wasn’t close to PR shape. (And I was right: My 3:52 finish was more than 20 minutes slower than my 3:30 personal best.)

While I still managed to have a fun day, in hindsight, I think it would have ultimately been much more enjoyable if I’d been kinder to myself and leaned into taking the pressure off. I was having a hard time eating and sleeping during an emotionally trying time, and those things aren’t exactly a recipe for a PR (shocker, right?).

It had been almost a full year since I’d last run a marathon before Chicago, and almost immediately afterward, I knew I would need at least that much time before my next. I was planning a move to Denver the following summer and had also vowed to never train for a race in Houston’s extreme When Your Big Goal Doesn’t Live up to the Hype again.

I had been planning to train for a PR in the half marathon after a busy and slightly stressful summer of travel leading up to my move. But this time around, after learning my lesson in the Windy City, I called it.

miles easy with 3-4 x 100-meter strides training plan that paid off much more than a PR.

maintaining a base

I didn’t want to arrive in Colorado feeling like I was starting from scratch as I stared down my future big goals. So, I talked to my running coach about getting through my last two months in Houston by simply maintaining a base. For me, that meant running no more than 30 to 35 miles per week, with four shorter runs ranging anywhere from three to seven miles, no speed workouts, and a 10-mile long run on the weekends.

I won’t lie: A lot of those “easy” summer runs still sucked and felt anything but easy in the When Your Big Goal Doesn’t Live up to the Hype. But I knew running would be better for my mental health than not running. And continuing to maintain a baseline level of fitness during this “off-season” turned out to be just what my body and mind needed to recharge and eventually feel ready to get going again—a strategy experts back up.

Natalie Mitchell, an RRCA-certified running coach in Los Angeles, recommends taking a full week or two off immediately after completing a marathon before deciding what’s next.

“As avid runners, we love our sport, but there are times in our lives when we need to cut back from the rigors of heavy training [even if you are] healthy and have the mental desire to run regularly,” Mitchell tells Runner’s World. “But it’s still important to maintain a level of running fitness before beginning a new training block to prevent injury as well as getting enough sleep marathon training.”

That’s where base training comes into play.

The Fatigue Resistance Tip Runners Often Overlook

I'm someone who does better with some type of structure in my training. So my coach continued to assign my mileage in TrainingPeaks every week, but she left me at my own discretion to move things around as I saw fit, shortening or adding to runs depending on how I was feeling. This approach worked great in terms of staying motivated and consistent. I also ran with friends as often as I could, which helped keep it enjoyable versus feeling like a chore.

Mitchell also recommends varying up paces and intensity slightly to keep things interesting. “Doing strides at least once a week is not taxing like a workout, but it keeps your legs turning over and adds just a bit of spice to your week,” she says. “Run these quick, but not as an all-out sprint, and focus on good form. For the longer runs on the weekend, feel free to pick up the pace a little quicker than easy pace if you’re feeling good.”

Mitchell also recommends taking the base-training period to focus on the “extras” you may have neglected in your training cycle, such as working on mobility or building core strength, How to Adjust Your Run Schedule After a Big Race.

I’ve always been pretty good at consistently doing core work, miles easy with 3-4 x 100-meter strides sleep by going to bed early as often as possible (I still wanted to run early to beat the worst of the heat!).

How to Break 4 Hours in the Marathon cross-training activities Get the Plan.

“You can maintain a great amount of fitness with cross-training, so feel free to swap an easy day with [an activity like] aqua jogging, spinning, or elliptical training,” Mitchell says.

Get the Plan

If you also find you do better with structured running, Mitchell recommends the below base training plan:

Week 1:

• Monday: 4 miles easy + core exercises
• Tuesday: 5 miles easy
• Wednesday: 5 What’s a Good Beginner Marathon Time
• Thursday: 4 miles easy + strength workout
• Friday: REST DAY
• Saturday: 5 miles easy
• Sunday: 7 as well as getting enough sleep + strength workout

Total weekly mileage: 30

Week 2:

• Monday: 4 miles easy + core exercises
• Tuesday: 5 miles easy
• Wednesday: 5 What’s a Good Beginner Marathon Time
• Thursday: 4 miles easy + strength workout
• Friday: REST DAY
• Saturday: 4 miles easy
• Sunday: 8 as well as getting enough sleep + strength workout

Total weekly mileage: 30

Week 3:

• Monday: 4 miles easy + core exercises
• Tuesday: 5 miles easy
• Wednesday: 5 miles easy with 3-4 x 100-meter strides
• Thursday: 4 miles easy + strength workout
• Friday: REST DAY
• Saturday: 4 miles easy
• Sunday: 9 as well as getting enough sleep + strength workout

Total weekly mileage: 31

Week 4:

• Monday: 4 miles easy + core exercises
• Tuesday: 5 miles easy
• Wednesday: 5 miles easy with 3-4 x 100-meter strides
• Thursday: 4 miles easy + strength workout
• Friday: REST DAY
• Saturday: 4 miles easy
• Sunday: 10 as well as getting enough sleep + strength workout

Total weekly mileage: 32

GET 6 FOLLOW-ALONG STRENGTH WORKOUTS RIGHT HERE!

An Expert-Backed Plan to Maintain Your Base

After finally arriving in Denver and taking about 10 days to adjust to the altitude, I reintroduced track workouts and That’s where base training comes into play into my schedule, which immediately felt comfortably hard, but not impossible. And even though some of those first track workouts had me bent over with my hands on my knees as I tried to catch my breath, I was already seeing paces I could never touch in the Houston heat.

The Minimum Effective Dose Of Strength Training maintenance phase, looking ahead to future goals helped me stay motivated to run consistently and push myself, even if I also still felt far away from my goals. Mitchell supports keeping those future race targets in mind.

“Write down your goals in a place where you can see them each day to keep you motivated,” she says. “Before you know it, it’ll be time to begin formal training again and you will be ready to take on the challenge.”

A little more than a month into getting settled in my new city, my runs have been feeling great—thanks in part to the cooler weather, but more so thanks to feeling confident in the mileage and aerobic base I built over the last few months.

My next two goal races, the Indianapolis Monumental Half Marathon and the Houston Marathon, will be my first experiments after such a strong base build (and back at sea level!). Even though the training is just getting started, I’m already feeling excited about what I can do. I have the fun, not-too-serious goal of breaking 3:30 before I turn 40, and considering how things are feeling about a year and a half out from race day, I’m pretty confident that’s within reach.