Base endurance refers to the training area that constitutes the largest portion of an endurance athlete's regimen.
A marathon runner completes approximately 70% of their training within the base endurance range, which is below the anaerobic threshold. Thus, improving base endurance is a crucial, if not the most important, component for enhancing running performance.
Base Endurance Explained
During base endurance training, we consistently maintain an intensity that is below the anaerobic threshold. This means we can sustain the running pace without an increase in lactate levels, allowing us to maintain a steady pace for as long as possible. Unlike interval training or tempo runs, this training form is less intense and constitutes the bulk of the training volume. Overtraining outside the base endurance range, i.e., above the anaerobic threshold, would lead to overtraining and a drop in performance over time. Moreover, base endurance is necessary to improve our overall endurance capacity. Additional benefits include better cardiovascular health, improved fat metabolism, and a generally healthier sense of well-being or a better fitness level.
Heart Rate in Base Endurance Training
The heart rate during base endurance training is between 65–85% of the maximum heart rate. Generally, base training is divided into multiple categories.
Zone 3: The classic base range falls between 65/70–80% of the maximum heart rate. This pace often feels easy and accounts for at least half of the training volume. In this range, activity should last at least 30 minutes.
Zone 4: The brisk endurance run falls between 80–85% of the maximum heart rate. While still below the anaerobic threshold, the intensity here is significantly higher than during Zone 3 runs, which is why Zone 4 runs are less frequently included in training.
Zone 5: The tempo endurance run (Zone 5) reaches up to 90% of the maximum heart rate. At this intensity, the aerobic-anaerobic threshold is reached, meaning oxygen intake matches consumption just barely. Training in this range ensures that the anaerobic threshold is exceeded only at higher speeds in the future. Due to the high intensity, such tempo runs are performed very rarely. Quality clearly outweighs quantity.
Overview: Heart Rate Zones for Training
- Zone 1-2: Below 65% of maximum heart rate
- Zone 3: 65–80% of maximum heart rate (we recommend at least 70%)
- Zone 4: 80–85% of maximum heart rate
- Zone 5: 85–90/92% of maximum heart rate
- Zone 5+: From 90% of maximum heart rate (for marathon runners or very long tempo sessions, slightly below 90% is possible)
Improving Base Endurance
In summary, a large portion of our training is completed within the base range (primarily Zone 3/4). This improves our base endurance, enabling us to maintain training speeds for longer periods and with less energy expenditure in the future. Conversely, training in the Zone 5 or tempo endurance range is very rare. This type of training helps to improve the anaerobic threshold. Elite athletes, however, spend up to 20% of their training volume at the anaerobic threshold.
Interval training is also an important tool. This method involves running at a pace that is at least as fast as the planned race pace or even faster.
Training Volume Breakdown:
- Zone 3: At least 50% of the training volume
- Zone 4: Up to 20% of the training volume
- Zone 5: 10% of the training volume (elite athletes: up to 20%)
- Interval Training: 10–15% of the training volume
- Fartlek: 5–10% of the training volume
Note
Additionally, there is the Zone 1-2 range, which lies below 65% of the maximum heart rate. Running in this intensity zone has little to no positive effect on the development of endurance capacity but can be included in training as "active recovery." This zone is also suitable for cool-down runs after races, tempo runs, or interval training sessions.
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