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

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?

Hill sprints are ideal for base phase

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?

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.

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

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.

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.