This base-building phase is crucial for preparing your body for the demands of the more intense 16-week training program. During this time, focus on gradually increasing your mileage, building your aerobic capacity, and strengthening your muscles and joints to reduce the risk of injury. Incorporate a mix of easy runs, long runs, and some speed work to improve your overall fitness level. Remember to listen to your body, rest when needed, and stay consistent with your training to set yourself up for success in the upcoming program.
We utilize the 1-to-10 Rate of Perceived Exertion (RPE) scale to measure easy, moderate, and hard levels of effort.
RPE Level | How it feels | Activity |
---|---|---|
1-2 | Negligible effort | Walking |
3-4 | Easy | Jog/Easy Run |
5 | Moderate | Regular in pace |
6-7 | Moderate to Hard | Tempo Run |
8-9 | Hard | Speed Run |
10 | Very Hard | Sprinting |
Heart Rate Zones | ||
---|---|---|
Zone | HR % | Description |
Zone 1 (recovery/easy) | 55%-65% of Max HR | Used to get your body moving with minimal stress and exertion. This zone is used for an easy training day, warming up or cooling down. |
Zone 2 (aerobic/base) | 65%-75% of Max HR | Used for longer training sessions, you can sustain this basic-effort zone for many miles, yet still chitchat a little bit with your fellow runner. |
Zone 3 (tempo) | 80%-85% of Max HR | This is a zone where you push the pace to build up speed and strength; conversation is reduced to single words with fellow runner. |
Zone 4 (lactate threshold) | 85%-88% of Max HR | In this zone your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues muscles; training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace. |
Zone 5 (anaerobic) | 90% of Max HR and above | This maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns how to recruit additional muscle fibers and how to fire muscles more effectively. |
Disclaimer - The training information provided on this website is intended for general informational & guidance purposes only. It is not a substitute for professional advice or personalized training plans. Always consult with a qualified fitness trainer or healthcare provider before beginning any new exercise regimen, especially if you have any pre-existing health conditions or concerns. We do not assume any liability for the accuracy, completeness, or usefulness of the information provided. Participation in marathon training activities carries inherent risks, and individuals should exercise caution and discretion when following any training program or advice found on this website.