When building up mileage with easy runs, shuold you incorporate intervals?tempo?reps? or just stick to easy runs and some speed. If lets say 50-70 miles base, should there be any hard workouts or just everything easy.
When building up mileage with easy runs, shuold you incorporate intervals?tempo?reps? or just stick to easy runs and some speed. If lets say 50-70 miles base, should there be any hard workouts or just everything easy.
I will let someone with more experience answer
tempo runs, progression runs, strides, and top end sprint work are what you should do during base training.
I've always separated base into two sub-categories. The first, if one is doing a 12-week base, is 6weeks of simply building mileage with easy runs. The only fast running I suggest during that time is strides. The second focuses on high-end aerobic work after one is use to the new mileage level. In this phase I have runners do 1 x 20min tempo, 1x track workout at 3k-5k pace and 1 x 5-6 x mile @ the pace of the 20min tempo w/ 4-6x 200m after 2 of the workouts.
I think too many people ignore quality aerobic running during base because they have some goofy idea that they'll "peak" too early. It's still aerobic running and gets you fitter faster. You should only be going easy every day if you're increasing mileage, and I don't think you should spend more than 6-8 weeks increasing. So if you've got 6 weeks of easy running behind you and you're comfortable at your current mileage, start adding workouts ranging from 3k pace-"tempo" pace.
-STS
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