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Base phase advice/questions.

PostPosted: Thu Dec 13, 2018 1:48 am
by jgt11
For track, I'm going to get up to 70 miles for base season with strides after runs 3-4 times a week. What are some good workouts and extra things to do on top of just easy mileage and weekly long run? Should I do hill sprints? What kind of workouts should I do and how many/often? I'm doing everything from 800-3200 in track.

Re: Base phase advice/questions.

PostPosted: Sun Dec 16, 2018 1:35 pm
by mickle
Second slide from Tinman's 1600m/3200m Training Presentation:

Base Training
▪ Long-Run over hilly terrain @ an easy pace. Run 10 to 20-second striders @ 800m to 1600m speed/effort & rhythm.
▪ Threshold Fartlek or Intervals. Run 3 to 6-minute reps @ current 3200m pace + 30 to 40 seconds per mile. Then, run 10 to 20- second @ 800m to 1600m speed.
▪Tempo Run over hilly terrain. Run 20 to 30 minutes @ current 3200m pace + 50 to 60 seconds per mile. Then, run 10 to 20 second hill reps @ 800m to 1600m race effort.
▪ Run 60m-120m easy striders on easy days 1 to 2 times per week @ 5000m to1600m speed.

PDF of the slides are here:
http://assets.ngin.com/attachments/docu ... served.pdf

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Using Tinman's suggestion as a guide a weekly cycle could look like this

Mon - 90-120m Long Run
Tue - 1 hour Easy Run incorporating 6-10 x 60m-120m easy striders @ 5000m to1600m speed with 1:1 recovery
Wed - Threshold Fartlek or Intervals. Run 3 to 6-minute reps @ current 3200m pace + 30 to 40 seconds per mile. Then, run 10 to 20- second @ 800m to 1600m speed.
Thu - 1 hour Easy Run incorporating 6-10 x 60m-120m easy striders @ 5000m to1600m speed with 1:1 recovery
Fri - 1 hour Easy Run incorporating 6-10 x 60m-120m easy striders @ 5000m to1600m speed with 1:1 recovery
Sat - Tempo Run over hilly terrain. Run 20 to 30 minutes @ current 3200m pace + 50 to 60 seconds per mile. Then, run 10 to 20 second hill reps @ 800m to 1600m race effort.
Sun - 1 hour Easy Run