I'm at around 50mpw at the moment. Building up to around 70. Should I run tempos now or wait till the end of summer?
I'm at around 50mpw at the moment. Building up to around 70. Should I run tempos now or wait till the end of summer?
No. During a pure base period, keep speed to a minimum. You need some to keep the neuromuscular connections present to allow fast running, and it often helps to have a little speed just to stay sane and feel fast. My base includes:
1) Strides for 10 breaths (usually ~15 seconds), gradually building to a hard sprint by the end. I do these every other day or so.
2) Gentle progression runs. For example, an 8 mile run: 5mi easy, 1.5mi M pace, 0.5mi half pace, then ramp to 5k pace over the next 800, then cool down for the last 800. I don't literally jump my pace at the mile intervals, it's a smooth build over the last 3 miles. My thinking behind these is that they remind my body how to run at various speeds, while putting minimal fatigue into the body. I do these once a week.
That usually leaves 1-2 days with only easy running, which varies from M pace + 15 seconds to really slow.
Yes run tempo runs and cruise intervals. Don't worry about the pace, just get in medium hard efforts twice a week.
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