When I started training for my first race six years ago I didn’t know much about how to train properly; the truth is I still don’t know how to prepare properly. I am still learning and experiencing with various principles and different approaches and techniques, and I am always trying to keep what works for me.
One of the first things I learned about running training was the so-called Base or Introductory training which is the first training a runner does in relaxed aerobic state.
That’s when I found out about Arthur Lydiard, and I bought his book Running the Lydiard way. He advocated that the first phase of your training should be as he calls it marathon training and what he meant was aerobic exercise at least 160km per week on a near –best aerobic effort, and you should run every day!
I know it's a hard as a program, but it does build stamina. I still use this technique when I am training for a marathon and also a 50k. I will do that for at least four to six weeks and after that, I will work on my other phases like Threshold training, VO2max training, etc.
For some running, every day is too hard doesn’t make any sense or don’t have the time and sometimes myself don’t have a chance to run every day but I do apply another solution. I use a three-week training cycle where I run 4 to 6 times a week, and I increase the volume of my training by 10% from week 1 to week 2 and on week 3 I return to the training volume of week 1.
In order not to get injured, I apply the rule of 33% for my long run meaning my weekly long run should not be more than 33% of the week’s total mileage. Two to three strength training sessions where I make sure my form and my movement are correct. The introductory or base training is your foundations of what you will do in the future as a runner, so my advice is to experiment slowly and find the sweet spot for you. As you get more experienced, you will notice that the base training period is getting smaller.
If you are a beginner to ultra running, you should run until you develop good fitness level, and you acquire strong skeleton and muscle system. You should keep your heart rate at 75% of your maximum beats to stay in aerobic state and train your body to burn more fat than glucose as I mentioned in earlier articles.
I hope I helped.
Have a healthy and happy day
My warmest Regards