Base phase advice/questions.

Featuring TheRunZone?s resident coach Tinman. All participants are welcome to post and reply to topics in this section whether you?re looking for advice, or sharing your own coaching experience.

Moderators: Moderator, Global Moderator

Post Reply
jgt11
Newbie
Newbie
Posts: 7
Joined: Wed Jul 18, 2018 4:21 pm

Base phase advice/questions.

Post by jgt11 » Thu Dec 13, 2018 1:48 am

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.

mickle
Newbie
Newbie
Posts: 1
Joined: Mon Jul 09, 2018 12:28 am

Re: Base phase advice/questions.

Post by mickle » Sun Dec 16, 2018 1:35 pm

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

-----------------------

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

Post Reply