The Inverted BASE Pyramid Principle.

The BASE method is a principle incorporated in a Training Regime for middle

distance/distance athletes returning to training from an enforced lay-off, probably due
to overuse injuries! It seeks to address the following problems: loss
of
confidence
factor; lack of discipline to a training regime; possibly an Im fat syndrome, linked to
dietary requirements and too much too soon, in training terms.
Depending on the nature of the lay-off the athlete may need to seek medical
advice/opinion before recommencing activity, and should definitely be involved in a
regime of flexibility and mobility exercises for 15/20 minutes daily. If broken bones
have been involved this could/should well have included a period of non-weight
bearing activity, especially swimming, leading to cycling.
Our Pyramid is quite simple and looks like this:

Endurance
Speed Endurance
Aerobic
Build the Base

The elements now need to be carefully examined:

Build The Base of the pyramid is not very solid, so it must be re-established by
building a mileage routine of LSD [Long slow distance] running, every other day if
possible. There should be a gradual increase of mileage, at say 5 miles per week
until a target of perhaps 30 miles per week has been reached, with the longest run
of only 40/45 minutes duration. There should be no real effort at all, heart rates
would probably only be in a maximum range of 124 136. The body is naturally
adjusting to its renewed training effect, and must first create and then accept the new

stresses.
At this stage do not apply any overload effect, except for the gradual
increase in weekly mileage.
Once a threshold of 30 miles is reached, hold this level of activity for a further 4
weeks to ensure body reception. Breathing and heart rates should now be operating
at pre lay-off levels. Heart rates should not be raised if returning from a post-viral
complaint.
It is very useful at this stage to record resting heart rates for future
reference.
This phase to the athlete is probably quite a boring exercise, although many find a
joy in returning to this relaxed [unpressurised] period. During this phase of the
athletes rehabilitation, the motivation factor of the Coach is of paramount importance,
with particular influence in building self-confidence, but also in controlling overenthusiasm. The Coach should [must] instil into the athlete the belief to be a winner
again. If involved in an active training group, the re-introduction to group sessions
must be carefully managed, as it can have both positive and negative effects.
Aerobic
Whilst it is true to say that the base of the pyramid is aerobic, it is,
of necessity a return to basics. Upon mastering this phase, our athlete is able to build
again aerobically on this [narrow] base, by a structured and planned schedule. This
is perhaps best suited to a 14 day cycle repeated twice, for a 2/3 month period.
Running at this time should be daily, with one days rest in seven.
The long run can now be gradually built up to one hour [time on feet, as opposed
to distance covered], although most runs will be in the 35/40-minute steady state
[say HR of 156] duration. Variety can also be re-introduced with low gradient hills
and 80/85% rpe [rate of perceived effort] fartleks, although probably better described
at this stage as change of pace routines. Maximum mileages should not exceed 50
miles per week, as quality rather than quantity is the theme of this rehabilitation
programme.
The gradual return to track sessions can now include the athlete undertaking sessions
with other group members at 80/85% rpe, always carefully monitored by the coach,
and for the time being, probably with group members of a lesser ability! This should
assist the athletes self esteem and re-introduce the work/recovery principle.
During this aerobic phase, there is also an element of strength endurance reintroduced at low levels of muscular activity, remembering that strength is also of a
mental nature.
New goals and objectives now need to be defined and these, of
course, have to be realistic and achievable and set for say 3 months, 12 months and
then beyond.

Speed Endurance.
This phase normally totally rekindles the athletes appetite;
following the previous patient process, remember the well-worn phrase! You cannot
run further until you can run faster. Again if the athlete is a predominantly slow
twitch marathon runner, this principle still applies. Fortnightly mileage distances should
now be maintained at a maximum of 50 miles per week, but with greater flexibility
and the re-introduction of speed endurance as opposed to speed sessions.
These can take the form of fartleks, whistle sessions, short fast runs, time trials varied
terrain runs and a return to disciplined track sessions. Low-key races are allowed,
with objectivity to assess progress and current performance levels.
Inevitably there will have been a loss of pace judgement, and it is vital that this skill
is restored as soon as possible.
Our friend the [conventional] pyramid is an
important training aid to achieve this. One particular beneficial session, solo or with a
colleague, is as follows:
2 x 200 metres @ 85% rpe with recoveries of 60 secs.
Recoveries between the sets are either full or HR below say 112, followed by;
2 x 400 metres @ 85% rpe run at 2 secs per 200m slower than the 200m reps,
with recoveries of 3 mins [i.e 200s @ 30 secs, therefore 400s @ 64 secs.
Tolerance to lactic acid is re-introduced efficiently.
Between sets Coach assesses recovery as before, followed by:
2 x 600 metres @ 85% rpe run at 4 secs per 200m slower than the 200s, with
recoveries of 4 mins [i.e. 200s at 30 secs therefore 600s at 1.42].
At this stage that is the full session, with of course appropriate warm ups and downs.
Do not come down the pyramid.
The coach [and athlete] should assess and
evaluate the session and structure progression from loss of/return to pace judgement.
This will need to be repeated in two weeks time. If coach and athlete are satisfied,
a return to normal track sessions is imminent.
The coach must impress on middle/long distance runners the need for adequate warm
up and mobility/flexibility routines prior to track sessions, especially during the cold
winter months. Quality controlled speed endurance sessions are vital for middle/long
distance runners.
Endurance
Now, and only now, can our athlete step up in distance and also
incorporate more components of strength endurance. To some this may appear the
wrong way round; this element will now certainly include two weekly runs of 70
minutes and above, of mainly LSD and steady state running.
In addition double

deckers or twice daily training, maybe of a cross training nature are re-introduced.
These are mentally far more efficient at building up the required endurance capabilities
without causing muscle breakdown, and can be applied on certain days.
Specific hills, longer fartleks, road reps, more strength oriented track sessions, under
distance races, time trials etc., will all form a major part of this phase. The speed
endurance element, even leading to direct speed, is not neglected in any way, as our
athlete has now returned to fully structured/planned training.
The coach will now
begin to apply progressive overloads to the schedule, gently stretching the athletes
physical and mental ability, providing stressors to which the athlete will want to
respond.
A serious target race should now be only weeks away, and it is vital that a mini
peak be realistically set and achieved. Prior to this confidence-building race, there
should at least be a 10-day tapering period, with the end result a successful
comeback. The emphasis continues on balanced quality. To keep our athlete fit to
train and super fit to peak, his trusty companion FIDO [frequency, intensity, duration
and overload], can once again be his/her constant companion in this training phase.
Just as the ancient Egyptians used their pyramids as a store of wealth and treasures
[conveniently forget the Mummies!], so our inverted pyramid will provide us with the
steady BASE required to return our athlete to winning ways, thus reaping the benefit
of this cautious but sensible approach.

Clive V James
UK Athletics Level 4 Performance/International Coach rtd.
PG Dip [Sports Coaching]
Revised Jan. 2007. revisited Winter 2010.