Base training questions

Probably too long of a question. This is what I want to know:

Should I just do longer runs (of differing intensity), or implement workouts and tempos for the base?

Bump

Most common base training set up is(for 800/1500):

Doubles 3-4 times a week

One HARD Tempo

One Long Run

An interval workout(6x800 is fine)

For longer 5k-10k runners, cut the interval workout and do 2-3 longer tempos at an easier intensity.

Big mileage with lotsa tempo workouts. Basically marathon training. Remove all barriers about mileage and just run as much as you can. Example, one of my running buddies from the 80s was a recovering acoholic. When he felt like having a drink, really bad, he went for a run instead. The guy was 48 and was kicking my ass at age 22. Cause he was running 70-100 miles a week with three runs a day sometimes. And he did some faster running in there too: loads of hard miles in the middle of 10,16,30km runs. Not too structured, just run by feel, as hard or as easy as you want. He was free-wheeling. Old schooll, ran every race he could enter. Fella was running 33:xx for 10km, 2:45 for marathon in his late 40s off of base training and hard efforts.

Imagine if he had a coach: he'd a run 34 min for 10k and 3:00 for 'thon.

My advice: keep it simple and "just give 'er"

Ok, I'll probably start off like

45, 45, 50, 50, 55, 40, 50, 55, 60, 60, 50, 55, 60.

Then hang around 60 or so for a while. Does like look feasible? One long run, a couple of longer runs, progressive type, a tempo per week with some striders at the end of a run once per week.

I really want to be a decent runner. Not make it to the olympics, but get in the 15s for 5k.

Might or might not be perfect for you.

Just pointing out, you're speaking a totally different language than the guy you're responding to. He said:

and gave a good example of a guy running by feel with regard to both mileage and intensity. Then you come back with the opposite - weekly mileage neatly planned in advance.

Realize that old old old school is suggesting a change in mindset. You're free to take him up or ignore him, but try to understand him first. For the record I endorse his point and think that way too many young folks get caught up in numbers and advance planning, rather than develop the facility of listening to their bodies and the courage to ignore limitations. (Of course, others run more mileage than they can handle and get stress fractures... you pays your money and takes your choice.)

Brings to mind also this line from Summer of Malmo:

You're military and so am i so i will not make this as "polite" as i usually do. Don't take offense.

You want to run 70 a week? 70/7 = 10.

You are currently running 40 a week = 40/7 ~5.

Step 1. Double. Do 5 and 5 a day. 10 on Sunday. Get 70 in this week. No workouts. If your legs feel good, go to step 2, if not repeat step 1.

Step 2. Add 1 workout. Preferably intervals. Don't ask the pace or duration, im going malmo on this one. Get in 3 miles of work preferably, with whatever rest you need, usually half the distance of the interval works. This day may turn into a 12-13 mile day due to 7 in the morning and 5 in the pm or vice versa, thats fine. If your legs feel good after this week, go to step 3, if not repeat step 2.

Step 3. Add 2nd workout, threshold run. Once again, don't worry about pace yet, just put in a hard 3-4 miles at a strong effort. Pretty much same as step 2 but no rest and slower. If your legs feel good after this week, go to step 4, if not repeat step 3.

Step 4. Now your running 70/80 a week w/ 2 workouts and a single on sunday. Only thing now is to build up more mileage. If you add, add to every day. You do 10 a day? now do 11, this includes sunday, or whatever day you do your long run. Whats that you want to do the elusive 20 mile long run? Go for it, just remember you have to run 20 a day the rest of the week.

FAQ:

Q: What if my legs are tired? A: They should be, don't confuse fatigue with over-training.

Q: What should my paces be? A: Only your legs know.

Q: I think your a wack job and that program will never work A: That's not a question, but either way you're probably right. If you doubt a program and never try it, it will never work.

(yea, i just step by stepped the summer of malmo with a few of my own rules added, and probably misspelled half the english language and used every grammatical error known to man.)

Alrighty will try starting this week.

What do people make of Jack Danies 6 weeks of nothing but easy running before he starts introducing faster workouts?

If coming off a layoff our trying to jump in mileage i think its a good idea or at least an effective one. Alot of people try higher mileage and get hurt and blame it on the volume, but what they are really doing increasing volume and intensity.

Without intensity a 20 mile a week bump is doable and i've seen it alot. Include some strides to stay in touch with leg speed, and you can pick up your workouts where you left off after a week or 2 of the new volume. The initial response to increase mileage is fatigue in the legs which hurts form. Bad form + intensity and your asking for an injury.

Do i think you can increase volume while keeping your workouts? Yes, just sometimes it back fires.