Triangle Run Smart Training

“Terms & Tips Tuesday!”
This week’s term is “Base Training.”

What’s the definition?
“Base Training” (also referred to as Aerobic Base Training) is the first phase of a training cycle. It’s what prepares runners for the more challenging, race-specific workouts that come later.

In the 1960’s, Coach Arthur Lydiard discovered that if you prefaced interval training with running to build your aerobic system, you could improve performance in the interval training phase.
The conceptual model of his philosophy was a pyramid and the bottom was the aerobic development period or “base.”

A majority of training systems today incorporate building a large base of aerobic fitness.
“The bigger the base, the higher the peak.”

The primary goals of “base training”
- build aerobic efficiency
- improve musculoskeletal durability
- improve your ability to burn fat and spare your carbohydrate (glycogen) stores.
- improve the endurance of your fast twitch muscle fibers
- create a tireless mental state.

Base Training is important, it’s the structural foundation of the training pyramid and cycle.

Happy Motivation Monday!

It’s always good to keep it in perspective.
When it’s not easy, the strength comes in continuing and persevering.

You are strong!


#𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧𝐌𝐨𝐧𝐝𝐚𝐲

BIG NEWS: Our FALL Training classes are NOW OPEN for Registration!

Are you signed up for a Fall Race?!
Training may not start yet, but planning DOES!

Check out all the group classes next on the list!

• Fall 2026 Adult Full & Half Marathon Evening Training - Apex; Mondays & Wednesdays 6:15-7:15pm at Hunter Street Park, 8/2/26 - 11/21/26

• Fall 2026 Adult Full & Half Marathon Morning Training - Cary; Tuesdays & Thursdays 5:30-6:30am at Davis Drive Park, 8/2/26 - 11/21/26

• Fall 2026 Adult Full & Half Marathon Training - Holly Springs; Tuesdays & Thursdays 5:30-6:30am rotating between meeting at: Pace Yourself Run Company, Womble Park & Holly Grove track, 8/2/26 - 11/21/26

• Fall 2026 Kids Speed & Conditioning Tuesdays - Apex; Tuesdays 5:30-6:30pm at Apex Nature Park, 8/25/26 - 10/13/26

• Fall 2026 Kids 5K Training - Cary; Tuesdays 6:00-7:00pm at the American To***co Trail (ATT) New Hope Church entrance, 8/25/26 - 10/13/26

• Fall 2026 Kids Speed & Conditioning Wednesdays - Apex; Wednesdays 5:30-6:30pm at Apex Nature Park, 8/26/26 - 10/14/26

• Fall 2026 Adult Run + Strength Training - Cary; Tuesdays & Thursdays 9:30-10:30am at Ritter Park & Koka Booth, 8/30/26 - 11/21/26

• Fall 2026 Kids Fun Run & 3K Training - Holly Springs; Sundays 4:00-5:00pm at Jones Park, 9/13/26 - 11/1/26

Registration and more information here:
https://trianglerunsmart.com/training-classes

Class Registration Policy Note: We have a no refund and no deferral policy. Please ensure you are aware of this before registering, as we cannot make exceptions for any reason. Please make sure you are clear on your scheduling before registering, as we cannot make class switches after registration. Thank you.

Happy “Terms & Tips Tuesday!”
This week’s term is RUNNING ADAPTATION.

RUNNING ADAPTATION is the body’s physiological response to repeated exposure to run training under proper stimuli.
Improvements and changes to cardiovascular function and/or muscle capacity occur over time as the body gets stronger and more efficient.

Examples of Running Adaptation include:
- Reduced resting heart rate
- Increased oxygen carrying capacity
- Improved blood flow to muscles
- Increased blood plasma volume

With the correct type, duration, and intensity of training, followed by sufficient recovery, your body can adapt to a higher level.

Using different types of workouts, training introduces a variety of unique stressors. How your body reacts and adapts to those stressors determines the amount of work that you can tolerate and how much you can adapt to other workouts at the same time.
Following training stress, your body adapts, so that when the same stress is encountered again, it doesn’t cause the same degree of physical disruption.

Run coaches can help you follow the perfect training program, one that requires finding an optimal balance of training stimuli for desired improvements.

Train Smart! Run Smart!

It’s making the conscious decision, every day, to stick with what you’ve committed to.

Happy Motivation Monday!

Next on deck!

The next Summer Training Class is on deck and kicks off on June 7th!

We already have 2 Summer Speed classes and one Summer Marathon class underway!
Come on and join the fun!

• Summer 2026 Adult Run + Strength Training - in Cary •

The class is 10 weeks long and is geared toward helping adults get/stay active with run workouts incorporating strength training. This class is great for beginners as well as seasoned runners. All levels and paces are welcome!

Coach Patti Tiernan will coach this class.

Program dates: June 7, 2026 - August 22, 2026, with NO CLASS the week of 6/14. Group training will meet on Tuesdays and Thursdays at 9:30AM-10:30AM, and there are group long runs with all summer adult classes on Saturdays at 7:00AM-9:00AM. The class will meet at Ritter Park (301 W Lochmere Drive, Cary 27518) & Koka Booth (8001 Regency Parkway, Cary 27518) on Tuesdays & Thursdays.. Saturday run locations vary weekly and rotate throughout the Triangle area.

Register at: https://runsignup.com/Race/NC/Cary/SummerAdultRunStrengthCary

Memorial to Memorial Run - 2026.
Honoring and remembering the heroes who gave the ultimate sacrifice defending our freedoms.