How to build a good base for XC ?

Try doing steady state runs in base phase

1 min off 5k pace.

Are you talking about fartlek session ? I am thinking about stuff like10 x 1 min 5k pace 1 min rest, or should I increase the resting Time?

Thanks for your reply !

[quote]Krosscountry wrote:

-One specific speed endurance workout 8 sets of long Hill sprint @100% effort with a long recouvert (2min30)

Long hill sprints @100% I do not think is something you do during base. But if it works you that good. For me base phase is usually where i focus on building my aerobic machine. I do lots of mileage per week 60-80 miles a week, with two moderate hard workout type of runs: something like a fartlek or threshold, or 5x(1min on @5k pace x 3mins off), and increase the intensity of the workout as I get closer to doing real speed workout/competition.

your training outline looks good but 3 hard sessions a week is a bit aggressive especially with all the extra cross training youre doing. i usually split 4 hard days across 2 weeks. the sprints are also a bit high in volume but definetly don't get rid of them. try out doing an aerobic threshold workout. its usually a continuous effort of 30-60 minutes at your marathon pace (5k + 1 minute) so for me, my 5k pace is 5:09/mile. my AT pace is 6:10. once i added these into my training i felt a lot stronger.

quote]Iamjustsaying wrote: Long hill sprints @100% I do not think is something you do during base. But if it works you that good. For me base phase is usually where i focus on building my aerobic machine. I do lots of mileage per week 60-80 miles a week, with two moderate hard workout type of runs: something like a fartlek or threshold, or 5x(1min on @5k pace x 3mins off),.[/quote] I have incorporated this workout in order to develop my running economy and my raw speed. Beign a running late comer (I started at 21 yeard old of age) I didn't have top much Time to work on my top end speed. Then I have read that a lot pro runner were using Hill sprint in order to maintain speed. So I thought this sprint session would be a good addition to my schedule. I didn't feel too tired After this workout, I never go above 30 seconds for each sprint and I stick to 8 reps. I'll give a go to the fartlek session you talked about, when you say 3 min off, is it active recovery or only a jogging ? Regarding the mileage, I have planed to increase it before the end of the base phase. Here are my training log for the past 6 weeks : 1- 52 k + 900 m of climbing 2- 52 k + 2100 m of climbing 3- 61 k + 2300 m of climbing 4 - 71 k + 2500 m of climbing 5 - 77 k + 1800 m of climbing 6- 90 k + 1600 m of climbing N.B I put a lot of climb the first weeks because I lived in a mountainous area, I moved back to my hometown at sea level (the sixth week has been entirely done in this region). The whole city is surrounded by hilly trails, so it's still easy to put a good amount of climbing.

FutureOldHead wrote:

try out doing an aerobic threshold workout. its usually a continuous effort of 30-60 minutes at your marathon pace (5k + 1 minute) so for me, my 5k pace is 5:09/mile. my AT pace is 6:10. once i added these into my training i felt a lot stronger.

Last year I did a lot of this workout on hilly terrain (i.e 250 m of vertical gain over a 12 k segment) when I was training for trail running. For XC should I do this session on a flater route ?

Thanks you guys for you help ?

I don't think it matters a ton, its always good to get hills in and it seems like you've got a lot of them locally. I think alternating and AT workout with an LT workout is really good for base building. Also btw, for building raw speed, you really dont want to go over like 15 seconds. like hills still build strength and speed but for RAW speed, best way to do it is like 4x60m flat out on the track. full recovery.

yeah for the AT workouts effort is the most important part so if you do it on a hilly area i guess take that into consideration. another thing I just wanted to put out there is that in true a "base building" period, rest is the most important part. so doing less hard workouts in a week is probably better. less is more in base.

Thanks for such good information.