We often talk about the hard workouts, the miles covered, the climbs tackled under a headlamp. But what we talk about less is the silence that follows the storm. That period when pressure drops, when the body breathes and rebuilds itself: the base phase. It’s the hidden foundation behind great seasons.

Without it, there’s no longevity. No progress.

Why It Matters More Than You Think

After a race, your body has taken a beating physical strain, extreme effort, and intense emotions. Muscle fibers are fatigued, the nervous system is drained, and motivation can scatter.

That’s where the base phase comes in a decompression chamber between two mountains of effort. It allows you to absorb, repair, and restart.

You can also use it after a planned break, a vacation, or an injury. It acts as a bridge — a smooth transition between inactivity and structured training. Before diving into a new development cycle, you need to rebuild the foundation, realign muscles, tendons, and breathing.

The Goal: Regenerate Without Going Idle

During this phase, everything slows down… but nothing stops.

You swap explosive workouts for slow, controlled movement.

Gentle cycling, relaxed swimming, active walking, or light jogging on flat terrain take center stage. No stopwatch, no pressure. Just the desire to move without forcing it.

Meanwhile, the body does what it can’t during intense training blocks: rebuild.

Microtears heal, energy stores refill, the mind resets.

It’s also a time to reconnect with the simple joy of movement — running for the sake of running, not performing. And paradoxically, that’s when real progress takes root.

What a Base Week Looks Like

During the first week, the key word is rest. Two full days off, one or two light cross-training sessions, and maybe an easy jog at the end of the week just to loosen up.

In the second week, reintroduce a bit more running, but never above easy endurance. Two or three one-hour runs at most, some light strength work at home, and one alternative endurance activity for variety.

Nothing intense. Nothing flashy. But everything essential. This is a restart, not a relaunch.

Adjusting to Your Profile

If your schedule is tight, don’t push it. Three short sessions a week are enough to maintain rhythm. Consistency matters more than performance.

If you’ve just finished an ultra or a big season, give yourself two to three full weeks before ramping up again. That’s what allows your body to truly absorb everything it’s been through.

And if you’re a beginner or coming back from injury, focus on gradual progression. Walk, jog a little, rebuild tone and confidence before thinking about pace or performance.

The Season’s Turning Point

This phase marks the border between two worlds: recovery and construction.

After a race or a heavy training block comes this calm interlude. Then, the general development phase takes over.

It’s a subtle balance: too short, and you restart fatigued; too long, and you lose rhythm. In general, count one to two weeks for a short trail, up to three after an ultra.

The base phase isn’t a break it’s a breath. It comes before the climb in intensity, like an inhale before effort.

Key Takeaways

Progress doesn’t happen during training it happens between sessions.

The base phase is when your body turns accumulated effort into long-lasting adaptation.

It teaches you to listen, to feel, to stop forcing just to prove yourself.

And when you start again, you’ll see: your legs will respond better, your breathing will flow easier, and your motivation will be sharper.

Rest. Move gently. Think long-term.

Because it’s in the calm that great storms are born.