After a hard race or a goal race it is best practice to take some time to recover before building back up again, and base building for runners is an important part of that process. There are many factors that will impact how the recovery period looks (the distance of the race, your experience as a runner, how hard you raced, and when your next race is to name a few). Some runners may need a few weeks completely off running. Others may switch to just short, easy runs for a few days before returning to training. But there really should be some sort of recovery period to allow your body to prepare for what’s next as you move into base building.
For example, after my marathons I will usually spend a few weeks in a recovery phase. This includes a week of no running, then a few weeks of low-mileage or just running whatever feels good. From there, it’s important to also have a base building phase before getting back into training.
Some runners have a hard time moving from recovery into training, by jumping back into things too quickly. Going from low-mileage/easy running to high-mileage/hard workouts can be a recipe for disaster! It’s important to move slowly back into training. Some training plans include a base-building phase, but some assume that you are already at a certain point in your training. However, your first week of training should not be significantly harder than what you have been doing for the last few weeks. In fact, it may even be a little less!
The base building period between recovery and training can be kind of fun because there isn’t the pressure of workouts but it changes things up from just running slow, easy miles. Here are some ways to move from recovering from a race to getting back into training.
How to Move from Recovery to Training
Base Building for Runners Part 1: Work on increasing mileage, then add intensity
We always hear that you shouldn’t add both mileage and intensity at once. I have found that it seems to work better to up the mileage first because then you have more wiggle room to fit in your workouts. You can always drop your mileage a bit as you add intensity.
An example of how your mileage might look is below. If you’re running 4 days a week, you could start by running about 20 miles across those 4 days with all easy runs. Then over the next two weeks you could slowly increase your mileage and add another day of running. During the third week you could make one of your runs a harder run, like fartleks, while slightly reducing your mileage. Then you can continue to build your mileage and make one of your runs a long run.
You may also like: Run Slow to Run Fast: How Running Slower Will Make You Faster
Base Building for Runners Part 2: Run Strides and Fartleks
Strides and fartleks are a really good way to get your legs moving faster without adding too much intensity at once. Strides can really be done at any point in your training at the end of an easy run. Usually these are abut 20-30 seconds long with plenty of recovery in between. My go-to has been 6-8 sets of 20-30 seconds with 1:30-2:00 minutes of recovery. You can also do them on hills!
Fartleks, also known as “speed play” include bursts of harder running alternating with a recovery period. These can be done based on time (usually about 1-5 minutes of harder running) or can be even more random than that (such as running hard for a certain part of a song or until you reach a certain landmark on your run like the end of a block). These can be easily be adapted to your current fitness level and are a great way to add in some faster running without a focus on pace or distance.
You may also like: Your Guide to Fartlek Workouts
Base Building for Runners Part 3: Add Tempo Intervals
Tempo runs are a great workout to prepare for many different kinds of distance races, but they can also be challenging. One way to start adding tempos back in is to split them into shorter segments.
You may also like: What is a Tempo Run?
Here is an example of a run with tempo intervals: Run a 1 mile warm up followed by 1 mile at tempo pace (which might be somewhere between 10k and half-marathon pace depending on your training), with 2 minutes of recovery in between. Repeat 2-3 times and finish with a mile cool down.
Learn more about how to do tempo runs to run faster for longer!
Navigating the Base Building Phase
There are many ways to navigate base building for runners and to start training again. In general, adding back in harder running slowly will help your body adjust to your workouts and reduce your risk of injury or burnout. Keep in mind that there are many factors that will impact how this looks. A running coach can help you create a individualized plan to help you navigate the base building phase as well as your training cycle!
You may also like:
Want to Run Faster? How to Adjust Your Training
How To Train for a 10k Race: For Beginners to Advanced Runners
What is VDOT O2 and How It Can Improve Your Training for Free
Frederick Half-Marathon Training Week 1
Do you enjoy base building?
What phase of training are your in right now?
What types of workouts do you like to do in the beginning of your training?
We are on the same page! Except I don’t think I have discipline to do a fartlek but planning for a tempo, a very short one, tomorrow. Agree that it’s tricky to transition back into training mode.
I ended up having to cancel my workout today because it was too slippery out- so hopefully I can try either a fartlek or tempo on Thursday!
Wise words! I’m not currently training for anything in particular, but I’m keeping my mileage at moderate numbers so that when I do start training for a marathon I have at least a solid base. I attempt one 20 mile long run once a month during the maintenance phase, and that 20 miler is slow and easy. Just time on my feet. I’m a high mileage experienced runner, though, so it’s not for everyone! I’d love to run BMO Vancouver in May but my next goal is a sub-3 hour marathon, and I’m not confident in my ability to do that quite yet. My husband just started marathoning and I’m happy to support him right now!
I am very impressed that you continue running 20 milers when you aren’t training for anything! That will definitely make for an easier transition back into training mode!
I wish I had put in more of a speed-base building phase to my current program. I’ll do it next time. But I just needed to jump on this one while I could!
Sometimes time just doesn’t allow for this kind of slow build up. But you are experienced enough that Im sure you will still be able to get in the workouts/mileage!
Uggh, I’m in a not so good phase. I haven’t really run since Nov 15 and am 4 weeks late starting my marathon training now because I was sick. I’m pretty sure I need to throw my time goal out for Paris because I’m not sure I can increase my intensity that quickly. I am working with a coach so hopefully we can figure it out.
That’s really tough, but I think the most important thing is to be smart about it! You don’t want to do too much and risk getting sick again or injured! Im glad that you have a coach to help you out!
I am Internet-less for a couple of days and you completely redesign your blog! I can’t believe I missed out on this, haha
I was in heavy training mode for the Miami Half just a couple of weeks away but I think I re-aggrevated my calf strain over the weekend. So frustrating since I had taken time off and thought it was all good to go! I keep reminding myself it’s really such a small injury in the grand scheme of things and if I do the right things I’ll still be able to run the race.
Haha I only changed the theme on Sunday night, so you didn’t miss much!
I really hope your calf pain clears up quickly! Take it easy and Im sure you will be ok, plus you have already put in a good amount of training lately!
This really does help! I am still figuring out the best way(s) for me to train- even after running many half marathons, etc. I am great at working out, but really need to get my act together when it comes to actually training for sure!
I think it helped me to follow a lot of structures training plans and then I figured out what seems to work well for me. I usually go with the a similar schedule whenever I train for something and just adjust the mileage/intensity as needed.
I love the workouts! Sometimes i find it even HARDER to split my tempo up-it makes it THAT much harder to start back up again but it is so worth it in the end!
Last summer (it doesn’t feel like it was THAT long ago, but it really was!) you really did do a lot of mixing up with your workouts-I think it made you that much more excited to launch full speed into training!! 🙂 Can’t wiat to read about our workouts- GO GO GO!
PS… I hope i didn’t already tell you this and i’m having a dejavu moment??? BUT-I keep meaning to tell you that I love your new header! I noticed it a few days ago, it looks terrific! 🙂
Thank you! Im still trying to figure out why the picture doesn’t show up when you open an individual post (its only there when you’re on the home page). But since I don’t understand technical stuff that much I will probably just leave it as is!
Unfortunately my workout this morning didnt happen because of snow- it was too slippery to run anything faster than an easy pace! But I’ll still try to get something in tomorrow or Thursday. I remember how much those workouts helped me last summer…I just need to get back into the habit of doing them again!
I needed this post about two weeks ago! I started training for my first marathon with little to no base due to a sprained ankle. Let’s just say I am sore, grumpy, and tired. I need to remember to add in a little buffer between no running and training. Thanks!
Hope this can help you for next time!
I don’t know when my next race is! I have a few in mind including a half like next week but I am watching the weather (not interested in racing if it’s 5 degrees/snowing…Other than that, I am looking at running the Fitness mag half again in April and the LI Half again in May. Gotta see how things pan out for me and if either/both are a good fit (you know I have to sort of plan things around my menstrual cycle – bleh. But it is what it is.)
I have been dragging my feet on signing up for races. Not sure what it is, but maybe when I start doing some harder workouts Ill get enough confidence to sign up for something! I think there are pros and cons to signing up for races last minute. But Im sure its frustrating for you that you always have to register on the later side!
It’s really frustrating! I am kinda new to the need to register later than I would like but I guess I don’t have a choice! I am always ready to run a half but would like to have a little more time to plan it in order to work towards under 1:45. I figure I can just slowly go after that and maybe that will work out somehow for when I run a half next this spring.
This post comes at a great time! I’m trying to get back to running after my ITBS, and my PT wants me to start doing tempo runs and intervals along with my slower runs. He wants me running three times a week, which I know will help but I’m scared at the same time. I need to do some easy running after being sick but I think next week I’ll start this new plan.
It can definitely be scary to start running after and injury. Just be smart and listen to your PT and Im sure you will be fine:)
I’m in the “I knew it would snow in Iowa during my training, but it’s hard to get motivated anyway” Phase LOL!
I knew my Half Marathon (for my first one!) would run over the winter, but so far we didn’t have freezing temps and snow in Iowa. We lucked out, and had it mild till yesterday.
I’m going to have to add things like hill repeats and things like that to my runs. Mostly I just run. I know to build speed and things like that I need those other things. But for now, I have been focused on my endurance, and just being able to run more than 3 miles without walking.
My next race is in March. I have a 5K on the 21st.
I always forget how difficult it is to train through the winter months! Hopefully the weather cooperates for the rest of your training!
Thanks!! It looks like we’re going to see 27° on Sunday which makes me so happy! I’ll be able to run outside again!! After running all week this week at Planet Fitness, I’ll be so happy to be outside!
Good Luck!! I’m in race week 😀
And then I start base building with the bike for 3 months!
Good luck in your race!
Great plans! I like how you broke it down and gave examples of each kind of running. I do not incorporate tempo nor fartleks into my training and I know that should a must.
I think that they are a good way to change things up! But part of me also just enjoys doing lots of easy runs:)
How funny, I posted about base building as well today on my blog! I love your post – so informative and helpful!
I’m in a base-building phase right now. I don’t know when/where/what distance my spring race will be, so I’m just building endurance, adding one fartlek or tempo workout per week, and increasing my mileage so I can jump into training when needed. Tempo runs work magic on speed and endurance without wearing on my body as much as speed work.
That’s really funny- we must be on the same page today! I think that tempos are my favorite kind of run (in the way that you love something that is really hard).
This is a fantastic post. You always have great advice. I’m right in that sweet spot of getting my mileage foundation where I want it before I start training. I have always had trouble with tempo runs because where I live is very hilly and I can’t keep a consistent pace. I’m planning to do hill repeats and fartleks on alternate weeks, but the tempos are just not that easy for me to figure out.
Im sure that hills make it really hard to do a tempo run. If you have access to a treadmill maybe that would be an option? But fartleks and hills are really great too!
I don’t formally start training again till the beginning of Feb and one thing I love to do during this time is to run by effort and not look at my pace at all until after my run, even for spadework or tempo. Sometimes it shows me I have some work to do, other times I surprise myself 🙂
That’s a really good idea! I have a hard time ignoring my pace when I am running. This is a good time to hide the watch!
Nice redesign! I know this year (especially for marathon training cycle) I would like to incorporate more fartlek and tempo runs into my schedule. When I’ve been running my 5Ks the past couple weeks… I’ve been thinking…how did I use to run faster? Need to get the body use to running faster again.it naturally wants to settle into a comfortable HM or M pace.
Thanks! It can be so hard to get the body used to running fast again. I am pretty nervous for any speedwork in my future!
Very interesting. I only run short distances and workouts at the track so I would imagine transtioning back to training after a marathon is a challenge.
I think I have just gotten so used to doing all my runs easy and at the same pace that its going to feel harder than ever to run those faster paces again!
This post was so helpful, Lisa! Thank you! I’m finally building mileage again and thinking about incorporating some speed, but want to do it very carefully. I think a fartlek is just the workout I needed. The sample plan you have for it is really good to start with 🙂
You’re welcome! I think fartleks are the perfect way to transition back to speedwork because you can really do it any way you want!
Great approach to the base building phase. I’m there right now, rebuilding after a couple of half-marathons and a nasty case of the flu. I’ve got a half in March that I want to do awesome at, so it’s time to rebuild mileage and speedwork! Thanks for linking up with us today!
Being sick can really throw a wrench in any training plan! Good luck as your start to train for your March race!
Great post! I’m in the recovery part of training right now, and I agree, while it’s totally necessary, it can actually be quite tough to not really be following a plan. I love doing fartleks during the start of another cycle. It’s too overwhelming, for me anyway, to jump straight into longer intervals, especially in the beginning of a program when I may not be in the best shape! 🙂
Exactly! I am so nervous to start doing harder workouts- I feel like its been forever!!
Excellent advice. Sadly, I never seem to make it far enough into the mileage build to work on speed. I seem to spend my entire life in a cycle of building mileage, slacking, and then having to build mileage again…
I think that is a pretty common cycle, but there’s no reason why you can’ try to do things different next time! I really think that there are a lot of benefits to doing speed work in training, as long as its done carefully!
Good advice! I think I increased my mileage too fast for me for my marathon training, so I am looking forward to a week of lower mileage. How do you typically feel when you are overtraining?
Its really smart to take cut back weeks throughout training! I don’t think I’ve ever reached the point of overtraining but apparently you would feel really tired all the time and your performance declines. You are also more likely to get injured. I hope you’re not at that point- if so, definitely take some time to cut back!
I’m currently injured (hamstring) and just now cleared for a 25 min walk. I’m a little nervous when I can start training again as I don’t want to do too much too soon!
That makes sense- definitely take it easy and work your way back up slowly!
Great tips! I’m base building right now and love the fartlek and tempo suggestions. (I went totally balls to the wall on an interval workout yesterday, which I don’t plan on doing regularly and I need more safe speed building options.)
Yes, your speed workout was pretty hardcore! I think its fun to switch things up since 400s and 800s can get boring really quickly!
This is really helpful. I feel like I don’t know what to do if I’m not following a training plan. I’m not good at just running by feel. As a result I’ve basically been in training mode for well over a year now. It is not sustainable. I’m planning on spending some time after my next race (March) to improve my base mileage and speed. I’ll keep this advice in mind when I start to get past the recovery stage.
It’s always good to take some periods of downtime. It’s hard for me too to figure out what to do without a training plan in place!
Very helpful post Lisa! I’m right in the base building stage – trying to make my way up to 30 miles/week. I’ve never tried fartleks before! And tempo runs are the best (and the worst). Trying to not come back to quickly – my calves are hating me right now.
Definitely be careful with those calves! I also love/hate tempos!
Building up mileage before adding speed works very well for me, too!
I also like your idea of run strides, Lisa. My Garmin plan with Jeff Galloway always has the following workouts before I do the 800m intervals: 5-minute warm-up, 4 x 30secs of cadence drills and then 4 x 30secs of acceleration drills.
Strides are so great! That sounds like a great way to prepare your legs for your workout!
I have been there. I’m glad that I’ve kept my base for a while.
So I’m on maintenance right now.
Just easy runs with long run on the weekend.
I hope to get in some workouts as I prefer for fall racing’s.
Thanks for the tips.
Easy runs with a long run is a great plan while you are in maintenance mode!
I have definitely made the mistake of upping my mileage too quickly in a base building period. It does not go well! Now, I feel like I have been in a base building phase for a year waiting to rev up for a race. Interested to see how that goes!
I think alot of us have had an extra long base building period because we went so long without racing!
Base building can be both boring ( because there’s not much of a challenge) but also enjoyable (because there’s no pressure). I try to maintain a baseline of 10-miles for a long run, then it’s just a matter of tacking on more miles (and speed workouts) when “official” race training commences.
So true! 10 miles is such a good amount for a long run when you’re not training for anything specific.
Recently I’ve been doing great in base building, but hit some snags when I start adding workouts in. Maybe my body needs more time with strides and fartleks before the serious speed stuff. My body and my brain don’t seem to agree on how fast I should be running, sigh!
Oh thats tough! Yea I really like strides and fartleks because they are more effort based so you can really modify them based on your current fitness.
All great advice, Lisa! I seem to be in a constant state of base building this year, due to one thing or another. Luckily I still had no races on my calendar, so right now it’s really just running when & how I want.
I had a really long base building period too! Between not racing and constantly backing off for various reasons, it was probably for the best.
Great advice Lisa! I have made the mistake of increasing the intensity of my runs too quickly and it definitely did not end well!
Totally agree! Its so important to increase slowly!
These are great tips! I think that sometimes runners think they can go from one race to another and skip some of the important steps (like recovery and base building). Now I just need a race to recovery from!
Haha same here with needing a race to recover from! I tried to build in recovery periods anyway when I was just doing virtual races, but it didn’t really feel the same.
Gosh, doesn’t it always feel like starting over?
These are such incredible tips and will be so helpful to those looking to move forward to their next event.
Thanks! Yep, but I guess thats what training is all about- a cycle of building, peaking, recovering and doing it all over again.
Base building is always an enjoyable part of training! I like having the smoother transition into harder training.
Agreed! Usually after a few weeks of base building I’m itching to start doing harder workouts.