BASE TRAINING

To all SCRR runners planning to run the 2019 Pittsburgh Marathon or Half Marathon:
 Important advice on the training phase you should be in right now- Base Training. 

  We hear about base training but not everyone is clear on what this actually means. Before beginning a full marathon training program, a solid base of mileage should be in place. This is true for both the novice first timer as well as the experienced marathoner. Ideally a runner should come into training with at least 6 weeks (2-3 months is even better) of 4-5 runs per week totaling about 20 miles per week. For this period of time, all of your runs can be done at conversational pace. You can eliminate speed work and tempo runs and just work on getting miles on your legs. This will be the foundation on which you will build your training. The more solid your foundation, the more successful your training cycle will be. We are now just a few weeks away from beginning training for Pittsburgh on May 5, 2019.
  For the novice or first timer, or a runner coming back from a period of time off from running, this means working on building up your base mileage to this level and working up to a long run of 6-8 miles once a week. Having this base to start training not only puts you in place to have success but also helps you learn to fit training into your life, which you are going to need to do for 18 weeks. 
  For the experienced marathoner or runner who is coming off of a summer and fall of heavy training and racing, this means significantly tapering back your efforts for six weeks or so to allow plenty of time for your body to rest and recover from racing season. This is an essential and often overlooked part of training for distance running. Maintaining a base of conversational miles totaling about 20 miles per week with a long run of 10-12 miles once a week will give your body the recovery it needs as well as give you the much needed mental break. 
   This does not mean you make up for runs/mileage by adding more cross training or work in the gym. It means finding a good balance between enough easy miles on your legs and enough rest and recovery to go into marathon training physically rested and mentally prepared for the rigorous training successful marathon running requires. 
   For half marathon runners, the same things apply with ideal base mileage being at least six weeks of 12-15 miles per week with a long run of 5-6 miles once a week. We are now a couple of months away from beginning training for the Pittsburgh 1/2 Marathon on May 5, 2019 so this is the ideal time to be working on your base.
   Your SCRR coaching staff is available and ready to help you through base training and to begin your training for May 5, 2019. Feel free to approach any of us with any questions you might have. You can find us all listed under "meet the team" on the SCRR website. And be sure to plan to attend one of our SCRR Open House events- Wednesday evening November 14 from 6:30- 8:00 or Saturday morning November 17 from 7:00- 8:30. Coaches will be available at both to discuss training and answer your questions. 
    For now, get out and enjoy building or returning to your base mileage on these beautiful days we are having. Because we all know what's coming.......
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