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Home arrow Fitness arrow Running arrow What Is a Base Run? Benefits, Schedule

What Is a Base Run? Benefits, Schedule

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: November 30, 2022
4 min read 1460 Views 0 Comments
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You must have heard about how essential base runs are for all classes of runners. Today, we take a deeper look to see if they are worth the hype.

Base run

You must have come across the term “base run” in your quest to find a way to extend your running performance and venture into more challenging workouts.

The base run existed long ago to help runners reach peak performance. In its rights, the base run is the most crucial running type.

That is why we will be exploring the benefits of this workout program, seeing how well it excels at what it does. We will also provide a potential training program to help you reach your goal.

What Is a Base Run?

A base run is a short to moderate-length run undertaken at a runner’s natural pace. Base runs are the most common running workout for many runners (beginners and veterans alike), making up a significant portion of their weekly training mileage.

Base runs are naturally not meant to over-challenge you. However, the very nature of the run (running at an easy pace) demands that you partake in consecutive base training.

That is because the primary function of partaking in this training cycle is to develop an enhanced aerobic capacity, endurance, and running economy.

A base run is one that runners must incorporate whenever they venture into a new training phase. Therefore, training at least 6 weeks before venturing into long runs or interval workouts is critical.

As the name connotes, a base run helps condition your body in preparation for more intense workouts like the fartlek workout or other interval workouts, improving your chances of making serious progress and, in turn, reducing injury risks.

Thus, completing your 6 weeks training cycle will help you increase aerobic power and fitness level, allowing you to venture into harder high-intensity training.

5 Benefits of Base Runs

Many fitness coaches swear by the miracles of including base runs in your training schedule. So, whether you are preparing for a half-marathon, wish to develop running efficiency, or want to improve your fitness level, the base run is the foundation to achieve this.

Here are some benefits you get from engaging in this medium-effort workout. 

#1 Improves endurance and stamina

It is one of the primary functions associated with the base run. The nature of the run, coupled with the ascribed frequency, means that you can significantly improve your stamina and endurance over a given period.

That, in turn, shifts your aerobic threshold forward, allowing you to take on more workload. As such, base runs are famous amongst those into long runs such as marathons and half marathons.

#2 Enhances running economy

Base workouts make up the bulk of a runner’s weekly mileage because it translates to an increased running economy. The workout guarantees an increase in your aerobic capacity, allowing you to run faster and further at the same perceived effort or heart rate.

That is because you can take in oxygen and utilize it well, and this is crucial when trying to improve athletic performance.

#3 Improved conditioning

As the name implies, the base run is the foundation for building your body to match any other training program.

Yes, going on routine base runs helps prepare your body for taking on speed workouts without risking injuries, as it strengthens your bones, tendons, ligaments, and muscles.

#4 Boosts mental toughness

Completing a base run is no easy task, even for the pros. It forces you to steel your resolve, build patience, and stay positive when placed in an uncomfortable position.

By pushing yourself further and further, at your natural pace, you train your body and mind to handle the stress, pressure, and fatigue, which elevates your performance.

#5 Improves cardiovascular fitness

Running, in general, is an excellent way of improving cardiovascular health. Base runs account for big improvements regarding lower blood pressure, sugar level, and heart rate.

However, research states that aerobic training should stay within 70–80 of your maximum heart rate. Otherwise, it crosses over to the anaerobic zone.

That is because anaerobic exercise is unsustainable since we cannot take in more oxygen to power our muscles. The result is a build-up of lactic acid in your muscles and a high amount of glycogen consumption.

How Often Should I Do Base Runs?

Base run schedules will vary from person to person because of their fitness level, race pace, and running goals. It will also vary based on running goals; a great example is running a half marathon.

But one thing is for sure; the base run should account for a massive portion of your weekly mileage.

If you are new to running, we suggest sticking to a range of 2 to 4 miles, running for at least 20–30 minutes each session.

On the other hand, if you already have a solid running foundation, we suggest scaling it up to 10 miles per run. Overall, if you plan to run 5 days per week, then have at least 1 day of base running. Otherwise, you can go 2–3 days per week.

How to Build a Base Run Plan?

You must have heard all about Joggo and its running app. That is the best way for you to build your very own base run training plan.

The Joggo app caters to all types of runners (beginners and pros alike), helping them achieve their goals respective to what they are. 

joggo run logo
Our rating:
  • Personalized running plans created by professional coaches
  • Meal plans perfectly tailored to your current diet, allergies, and health needs
  • Treadmill mode for people preferring indoor running
  • Educational articles on easier running, injury prevention, nutrition, and more
  • Behavior science-based reward system for lasting motivation
Start Free Quiz Now

The app’s creators built it on 3 main pillars: personalized training, education, and motivation. Each of these pillars possesses a series of functions that allows runners to achieve their goals, and all you have to do is fill out a quiz to gain complete access to the app. 

Joggo’s app features personalized training plans (from beginner to pro-level) based on several factors, meal plans, and nutrition tips for all users.

It also provides bi-weekly plan adjustments based on the progress and feedback gotten. It helps balance your strengths and weaknesses to ensure that your training is as efficient as possible.

Lastly, you get full access to their in-house team, tasked with answering all questions concerning running.

Overall, the app stands as the ultimate tool for athletes worldwide.

A Word From Our Coach

Partaking in a base run is a no-brainer for any athlete who wishes to progress with their overall training.

The base run helps improve endurance, aerobic limit, and cardiovascular health and reduces injuries. It also helps with burning calories, weight loss, and muscle growth.

It would help if you understood that the principle of this exercise centers on frequency; thus, consistent training must be a part of your game plan, especially if you want to take part in any long run.

In addition, have at least one day for a recovery run or complete rest to give your body rest. Rest is crucial as it is the final piece of the puzzle.


Considering the negatives linked with a lack of physical activity, we highly suggest engaging in this workout.

Then again, if you still lack the motivation to hit the tracks, you can bring a friend along with you. Since you will be running at a leisure race pace, you can easily maintain a conversation while getting much-needed exercise.

Remember to eat right, drink lots of water, add supplementary training, and have fun!

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: November 30, 2022
4 min read 1460 Views 0 Comments

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