gimmesomeadvice wrote:
For example, a base phase where we do very little speed work, I don't understand this, if you want to run fast, train to run fast, do a base on top of doing speed, don't completely neglect speed or interval training just because you want to increase your mileage. If you're having trouble, slow down on your easy runs.
Every runner should be doing interval training on a weekly basis; during 1 week, 1 x intervals of some sort, 1 x speed endurance, 1 x basic speed, 1 x tempo, the rest easy.
If you want to periodize for an upcoming race, keep the intensity, drop the volume if you want, but make sure you keep the intensity. Too many runners out there don't train hard enough and want to take shortcuts, if you want to get faster you have to train at fast speeds.
You are right and wrong at the same time. 'Speed' is a confusing word.Even if you are a genuine 4/8 speedster, you need some 'base', even if it's a track tempo. Edwin Moses was famous for doing 'endurance' work. He was quite good, and had a long time at the top.
If you are not using PEDs to get your endurance in a syringe, you need to run at aerobic speeds to maximise that system's development. The LD runner runs more and more base so they can run longer and longer at faster and faster high-end aerobic speeds, raising the lactate threshold. The base of the pyramid gets huge, and only needs topping off with a relatively small amount of specific work appropriate to your distance.
The MD distance guy builds the same huge well of base to dip into when the time comes to work down to 5/3k pace, and then 15/8 pace work. Your anaerobic finishing work will be high quality because you are working from a much better overall fitness level.
Also the base running increases capillarisation, mitochondria numbers, and oxidative enzymes, which take years to develop properly. Anaerobic systems can be fully turned on in 5-6 weeks in an athlete with excellent aerobic conditioning.
You can keep in touch with genuine speed by doing short alactic sprints all year around. This will stimulate whatever fast-twitch fibres you have. Lydiard's hill-bounding phase was also designed to do this.
Remember, he didn't cherry pick his athletes, they came from the local suburbs. One guy called Snell came form a small country town called Opunake.
All of that is called periodisation, whether it is over a season, a four-year Olympic cycle, or a career.