What is the Base Phase?
The Base Phase has three parts of different lengths and focuses on building your aerobic foundation, getting used to regular exercise, and preventing injuries.
What phases are there?
There are Base Phase A, B, and C, each building on the last with a slightly different focus.
Base A – Getting Started & Building Foundations
The shortest Base Phase lays the groundwork for everything that follows. Your body adapts to regular training, your muscles activate, and you learn to use your strength more efficiently through strides and sprints. Technically, muscularly, and mentally—you get rolling here.Base B – Intensity & Adaptation
Now it gets more intense. This middle Base Phase focuses on high-intensity training, sprints, and anaerobic capacity intervals. Your body learns to handle lactate and recover faster, pushing you to the next performance level.Base C – Oxygen & Endurance Performance
The longest phase aims to increase your VO₂max. Targeted zone-2 training and challenging VO₂max intervals teach your body to take up and use oxygen more efficiently. Real fitness forms on this foundation.
Why is it so important?
Without a solid base, every later intense workout is unstable—like a house without strong walls.
What to expect in Base A?
Base A is the shortest but crucial phase where your body adapts to regular load—muscularly and coordinatively. It focuses on neural activation of muscles. Through controlled strides and short sprints, your body learns to engage leg muscles efficiently, saving energy and increasing power per step. In simple terms, your body learns to work better with itself.
Base A means: you get rolling—technically, muscularly, and mentally.
What to expect
Many easy, relaxed sessions plus some HIT intervals
Walk breaks are purposeful and helpful
Focus on consistency, not speed
Your goal in the Base Phase
Develop running routine
Improve movement quality
Build joy in running
What NOT to do
Compare yourself to others
Run too fast, too much, or too hard
Mistake early fatigue for being unfit—your body is working hard!
Nice to know
This phase is about getting started and finding a pace that feels good, while learning how your heart rate responds.