How long does it take to get your speed back after base phase?

Training Advice/Discussion 1500

2 years ago 01/12/2022 12:07pm EST

I'm a former 400/800 guy (high 52/low 1:59) who's trying to run a 4:30 mile at age 30. My PR is 4:34 from last February.

This time around, I built a bigger base but didn't do any speedwork or hard workouts except for 4x200s at 1500 pace once a week with lots of recovery and 3K or 5K time trials on Saturday. My schedule looked like this:

Monday - off

Tuesday - easy

Wednesday - moderate run slightly slower than tempo pace + 4x200s at 1500 pace

Thursday - easy

Friday - easy

Saturday - 3K time trial or 5K time trial

Sunday - long run

My goal races are in February, so I changed up that schedule yesterday and did some all-out 400s with full recovery. My fastest one was 59.7".

I was wearing trainers, I just finished an all-time high mileage week at the beginning of the month, and I didn't have anyone to race against. But that time still sucks. Does anyone know how long it takes to get your speed back? If it's any later than February 27, I'm going to be screwed since there are no more mile races in the area that I know of.

2 years ago 01/12/2022 12:13pm EST

re: slow slug

Get in a blend of threshold, shorter reps (mile pace), and longer reps (v02 stuff). It shouldn't take long to see some significant gains coming off a base, maybe 4 weeks?

2 years ago 01/12/2022 1:02pm EST

re: slow slug

Hill sprints are ideal for base phase

2 years ago 01/12/2022 1:09pm EST

re: slow slug

Why would you think you'd need to be that much faster than 59 in trainers in a workout to run a 4:30 mile. Perhaps you are just a different kind of runner at 30 than you were when you could run a 52.

What kind of 3k/5k times have you been throwing down?

2 years ago 01/12/2022 1:25pm EST

re: highhoppingworm

highhoppingworm wrote:
Why would you think you'd need to be that much faster than 59 in trainers in a workout to run a 4:30 mile. Perhaps you are just a different kind of runner at 30 than you were when you could run a 52.
What kind of 3k/5k times have you been throwing down?

Mid 9s in the 3K, though it would likely be faster if I tapered for it and had some competition at around the same level.

I slowed down by over 6 seconds per lap going from 400 to 800. Going from 59 seconds in a 400 to 67"/ lap pace in a mile makes me nervous.

2 years ago 01/12/2022 1:29pm EST

re: slow slug

You should be doing speed during base phase. Gotta have a speed base + endurance base, or else you’re doing it wrong.

2 years ago 01/13/2022 9:34am EST

re: slow slug

I recently spoke to 2,00 800 runner Maria Akraka (2,02 or faster 70 times) and she did stuff like 2x10x200 in 28,5 in base phase.

2 years ago 01/13/2022 10:09am EST

re: slow slug

For relatively modest goals like yours, doing a handful of strides at the end of some easy runs 2–3 times a week will be enough to get most of your speed back. Something like 4–6x100m, starting easy and finishing comfortably fast, don't make it a workout. If you want to get fancy, do some plyo + short full speed sprints (4x40) once a week and do something like 8x8 second hill once a week as well. You don't even need to do the short sprints and hills once a week, every other week is fine for your goal.

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