Message posted by: Curtis C.

OK, I’ve read alot on base building and am convinced that it’ll help me run faster in the end. I’ll have to train myself to run slow enough (not that I’m a fast runner by any means) to keep my HR in the required range, which I’ll do on the treadmill to keep my pace down.

My questions are:

How long should a base building period be? I’d like to start training for my next half marathon the last week of Jan.

What percentage of max HR should these runs be at? My max HR is about 185 (estimated from age and actually tracking it after a few hard sprints). I’m estimating it about 150 for base building.

How does a base building run program look? How many runs per week? How long each run, I suppose you build this up, but do you go by miles or time? Could I work in a hard tempo run or intervals to vary things every so often? I would also be doing indoor bike riding during the winter.

I’m sure this has been discussed multiple times here and I’ve read most of them but I’m looking for more information from you all who have done this type of training, I never have.

I appreciate your help and your advice is greatly appreciated.

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