Base Training for Runners | By 5 Time Olympic Coach Bobby McGee

5-Time Olympic Coach Bobby mcGee explains the sometimes tricky equations behind Base training - Building base

0:01 - Base Training Introduction
0:49 - Do not increase the base by more than 10 or 15%
1:05 - Don't get attached to measuring you run milage over a one week time period
1:25 - Recovery is Key
2:07 - Heart Rate - 70% Heart Rate Reserve
2:54 - NHR - RHR x .70 + RHR
3:34 - 6 -12 weeks of base running to find your average
4:14 - 60 - 80 miles a week

Do not increase the base by more than 10 or 15%. Don't get attached to measuring what you run milage over a one week time period.Recovery is Key. There are two you need to learn:
Heart Rate - 70% Heart Rate Reserve
NHR - RHR X .70 + RHR
You'll find 6 -12 weeks of base running to find your average
In your 60 to 80 miles of running a week you find you average

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Bobby McGee
Base Running for runner

[SpartaSpartan]

I guess this is good enough for me and Bobby McGee

[dandresaldi]

Nice, I never made base training before but now that Im doing it I'm improving a lot, I was just running VO2max series and my "long runs" were at higher HR than they should (I always finished at 175-180bpm). For me the result of your "equation" is 155bpm. By keeping my HR below or at that number Im feeling amazing and now after 3 weeks of being a turtle I can run at faster paces keeping the my HR below 155 and my long runs are real long runs, not only 10ks.

[sadfjlkjsdivje]

There is a very popular joke in China. When you see someone who is very bad at math, you ask him whether his math was taught by his PE teacher. LOL, now I see why it makes sense. Great video for running newbie! :)

[jpg]

Equation should be:
RHR + .7*(MHR-RHR) = Target HR

Which for most people will be the same thing as 75-80% of Max HR

[zacsborntorunrunningadvent]

Great advice for Base Training. Using that formula on myself I get 200 max -45 av rest hr =155.
X0.7 = 108. + 45 = 153. 163bpm is calculated off 80/20 training of Z2 Aerobic Threshold point* of Lactate Threshold heartrate x0.9 . For me this is 163bpm. To suggest capping at 153bpm for 4 to 12wks of Pure Base is very smart advice. Thanks Bobby.

[GorgieClarissa]

I just ran a half marathon without a solid base.... which I should know better by now.... this was my 8th half marathon. I got cocky. but I didn't come from a running sport, so running has been 100% just me (and my hal higdon plans!) I really thank you for this video. I will never not base train again... this was the worst race I've ever done... it feels embarassing... to myself. working on fixing that as soon as I recover from this half marathon! Thank you

[paperjourni]

Thank you so much! explaining the heartrate reserve was very very helpful! 🙏🏻

[honza]

In fact (to make the expression mathematically correct) there should be paranthesis, ie. (MHR - RHR)x0.7 + RHR

[TheCityAnimal]

Now I use traditional equation (220 - age)x0.75 for my base training heart rate.

[hikerJohn]

Would that *Max HR - RHR x .70 + RHR* be the same as aerobic threshold? because it is almost exactly the same as what my Polar Flow says is my aerobic threshold.
*180 - 65 x 0.7 + 65 = 145.5* which is the very top of Zone 3 (of 5 zones) and that's about what I do in an average HR over 2.5 hrs of moderate hard hiking (run walking) hills

[mariatheiss]

Shouldn't the equation be written as "(MHR - RHR) * 0.7 + RHR"? Otherwise you'd end up with a result higher than your MHR.

[TheStubertos]

So putting the maths aside, what I understand is you just have to run more to build your base. Gottit.

[prafulchonkar]

Sir thank you so much for your useful tips.. I am 61 plus age and twice a week I am running minimum 5 kms each attempt... is it advisable to stretch myself on count of running exercise weekly... people around me are cautioning that it may deteriorate knees life in future, is it... please guide

[ovelarnicolas]

I did an ergometry and my result was MHR (185 during the test, and 195 estimated, but I know I reached 191/192 during some training sessions because I have a hrm) - RHR (54 when I started the exam) x 0.70 + RHR (45) so the calculation gives me 137 bpm but if I have to run in that zone I think its too easy and slow.
My vo2max its 65, 6. I have 25 years old and running for 2 years. Is this ok?

[markus]

Easy = 11min/mile, and brisk = 16 min/mile?? I guess he is talking about km/h and not min/mile?

[dynestis]

Yeah I dont have time to run 6 times a week, Im at school for 7 hours a day and drowning in homework, all while Im also trying to work out so Im fit to join the police academy. Damn

[kylebrowne]

This equation is nonsense it wants my base training to be 205 hr total nonsense

[diegomaicu]

multiply by .7, you don't need that extra 0.