I'm trying to incorporate some speed training into my base phase this year. Does this workout look decent? I'm trying to keep it between 2-3 miles in total length. For extra info, I'm a high school sophomore XC runner with a 5K PR of 21:46. I would estimate my mile PR to be around 6:30.
Also what pace should I be running the 400s and 200s during a base phase?
a better base workout would be (for an afternoon double): 8x300, FULL REST - take 3-4 minutes between each. This will maintain your speed but you won't build up lactate
better base workout wrote:
a better base workout would be (for an afternoon double): 8x300, FULL REST - take 3-4 minutes between each. This will maintain your speed but you won't build up lactate
Should I be running these all out or 90% or what?
When incorporating leg speed stuff into your base phase, keep it fairly simple and relatively short.
Once a week: 5 x flying 40m (100% max sprint effort) with 4 minutes recovery between each.
Three times a week, 6-8 x 100m strides, building in intensity so that the last couple are pretty quick but without straining. 90 sec to 2:30 rest.
If you feel like you absolutely need to do something longer (I don't think you do), then I would do 6 x 150 with the first couple being around mile effort and the last couple being around 800 effort. 3-4 minutes between each including a little jogging and a little walking.
mile pace
better base workout wrote:
a better base workout would be (for an afternoon double): 8x300, FULL REST - take 3-4 minutes between each. This will maintain your speed but you won't build up lactate
This looks like something I’d do peaking for 800-1500m running, and it would build a good deal of lactate if run at a pace that maintains true speed. 3-4 minutes running at a speed endurance pace is nowhere near full rest for 300m. Don’t get me wrong, this is a great workout, just moreso a mid-late track season session rather than an early XC base thing.
I’d cut those intervals in half, and do 3-6 instead of 8. Something like 3-6 150m reps off of as much rest you feel is necessary is a great way to maintain and maybe build a little speed. I like to build into the pace for 25-50m when I do these. Every few weeks you can do a hard 300m or 400m time trial instead of this to track improvement and get a little bit different of an effect.
As distance runners we like to think higher volume = higher training effect, but that’s not always the case with sprinting. Sprinters may do a warmup jog, 5x50m, hurdle drills, and hit the weight room after and that’s an entire day of work. And it’s effective too.
You can do 200-400 stuff, as long as you keep it at an honest 1 mile race pace (maybe faster for 200s) and take plenty of recovery between reps. We often tag on 4-6 x 200 @ somewhere between mile and 800 pace at the end of a tempo workout. Recovery is a slow walk across the infield.
You can also do the fly in sprints for 20-40m at top speed with full recovery. We do this weekly.
Neither session should wipe you out. Your main emphasis should be logging lots of relaxed miles and getting solid tempo runs or cruise interval sessions.
CoachB wrote:
You can do 200-400 stuff, as long as you keep it at an honest 1 mile race pace (maybe faster for 200s) and take plenty of recovery between reps. We often tag on 4-6 x 200 @ somewhere between mile and 800 pace at the end of a tempo workout. Recovery is a slow walk across the infield.
You can also do the fly in sprints for 20-40m at top speed with full recovery. We do this weekly.
Neither session should wipe you out. Your main emphasis should be logging lots of relaxed miles and getting solid tempo runs or cruise interval sessions.
This. Speed should be a secondary thought for you. You'll get a ton faster from logging consistent mileage & getting stronger through threshold/tempo sessions.
Most days should be easy. For leg speed, do strides 2-3 times/week. Something like 4-6 x :20 hard, :40-60 easy. Your main session should be a tempo/threshold workout. Think 3-5 miles continuous @ somewhere around what you think your half marathon pace would be. Or something like k or mile repeats but nowhere close to 5k pace. Slower reps but instead of 5 x 1k do 8-10 x 1k on short rest. Build to 12 of them. Do a long run. Get to double digits if you're not already there. Build up to 12-13 miles.
Maybe every other week you can throw in a true leg speed workout. Leave two easy days before/after your tempo/threshold day. Something like 8 x 200m w./ 200 jog or 8 x 300m w./ super slow 100 jogs. Just something to spin the legs. 4 x 400 w./ 90s rest is a lot of rest. Run the risk of turning that session into a mile workout. It shouldn't be an every week thing in a base build.