When to add progression runs and tempos into base phase?

I run instead wrote:

Right now I'm just doing 6-10 strides.

Normally i'll do easy mileage for about 6 weeks then I would add a high end aerobic run (tempo). I normally turn my long run into a progression run. I would add track workouts in mid February/March

But I don't even know what all of these runs are

Lactate Threshold, Anaerobic threshold, Aerobic Threshold, Long Tempo, Short tempo

I'm trying to build up to 50mpw this spring and later 60-65 this summer.

But I know I can't just run easy miles all the time. I really want to run in the mid 19s

My long run would be a progression run. My second longest run would be a tempo.

After a few months add 200s or 400s after my shortest run.

You don't need to know all of those terms. Here are the terms you do need to know:

very easy, easy, moderate, hard, very hard, hard as f*ck.

During the base period, stick with progression runs. Start easy, work your way up to moderate. Here, "moderate" might be defined as an effort that you're fairly sure you can hold until the end of the run without straining.

From time to time, finish progression runs hard. That could be the last minute, the last five minutes, whatever.

What you are looking for is to get faster over time at the same effort. The occasional hard finish will help that.

Now.

+1

^This

Today.

progressive running app wrote:

[quote]I run instead wrote:

You don't need to know all of those terms. Here are the terms you do need to know:

very easy, easy, moderate, hard, very hard, hard as f*ck.

During the base period, stick with progression runs. Start easy, work your way up to moderate. Here, "moderate" might be defined as an effort that you're fairly sure you can hold until the end of the run without straining.

From time to time, finish progression runs hard. That could be the last minute, the last five minutes, whatever.

What you are looking for is to get faster over time at the same effort. The occasional hard finish will help that.

95%. You can't get fast without running fast. At minimum some sort of speed workout every two weeks.

How do you know if you've never tried?

What's the longest number of consecutive weeks of big easy mileage you ran with no speed, and how did it negatively affect your training cycle? 2 weeks?!

malmo wrote:

progressive running app wrote:

[quote]I run instead wrote:

You don't need to know all of those terms. Here are the terms you do need to know:

very easy, easy, moderate, hard, very hard, hard as f*ck.

During the base period, stick with progression runs. Start easy, work your way up to moderate. Here, "moderate" might be defined as an effort that you're fairly sure you can hold until the end of the run without straining.

From time to time, finish progression runs hard. That could be the last minute, the last five minutes, whatever.

What you are looking for is to get faster over time at the same effort. The occasional hard finish will help that.

95%. You can't get fast without running fast. At minimum some sort of speed workout every two weeks.

I certainly was not known for my big kick. What did you typically do over the summer in college for speed workouts?