Can your run a fast 15/3k off of just miles?

Suggest some 10x200m & 10x300m workouts once a week. This should not compromise your base building.

Lydiard says 'Yes', I say not likely.

for hodgie-san:

I am in the same situation as the initial poster. Would adding a once a week tempo run (in addition to the 10x200 or 10x300 workout) compromise base building? I am thinking of 3 to 5 mile "run to the barn" type of work. How would hill-work factor into the equation if at all? Or should that be saved for a different period?

Any thoughts? Thanks

I've learned from before anything 5k and up I will run well in just off miles, but the track stuff doesn't feel (or show) the same

for me i need to do just like 1 workout after just doing basework to run a good 3k but for the 1500/mile no way u need workouts on a weekly basis.. for me i run my best in the 5k-10k after just doing months of basework

I would hate to choke in a 1500 just from lack of speed work but then again, if the base can carry me through a 3k, isn't the 1500 close enough of an event to the 3 that you would still run a decent time?

You ought to be running some undulating (hilly) courses reguarly, you can do some hill/tempo work by incorporating into your daily runs. No need for the "planned session" just let them come to you. The suggested 200's 300's should be at cruise speed & a 1500/3000 race every other week.

This will not put you at your best for those distances necessarily, but then again ,with consistency to the running

good things can happen.

Most important thing is to keep the regular miles going until you "feel" your body adapting. This period varies greatly depending on the starting point for each athlete.

i think you can. this summer i just did what you did (base mileage from 6:30-over 7:00) and ran a 8:29 3k towards the end of summer with no fast work except a few strides a couple times a week. but whats the need to run fast in indoors? especially since youre hurt, you need to build a big base up so you can run well in outdoors.

I was injured the summer of 2000 and part of the fall. I started training for indoors in late September or early October. By the beginning of January, the start of the indoor season, I had worked my way up to about 70 miles per week. My first race was a 3k, which I ran in 8:48.

My training up to January was quite simple. I gradually increased my miles each week. It wasn't an extreme increase. I would say an increase of about 5 miles per week. Once I started feeling comfortable again I started to mix in hill repeats at the end of runs. I did this about twice a week. I also did one tempo run a week of 5 miles with a 3 mile warm up and cool down. My tempo pace was about 5:30 per mile. That pace felt comfortable for me, but you might be different. A long run near the end of the week is also very important. It's going to help you build the strength you need. The length will depend on how you feel. For me, I worked my way up to about 16 mile long runs.

I didn't do any workouts until the indoor season began. Once I mixed in the workouts and got my mileage to average 90 miles per week, my times got much faster.

If you put in some fartleks definitly yes. Milage works (as long as you do some strides it will be easy)

Whatever wrote:

If you put in some fartleks definitly yes.

'Some fartleks'.

What the hell is a fartlek?

Would you say some speek plays?

Fartlek is a running term. When your running a 10 miler and you do 2min hard 2min easy (thats an example of a Fartlek). If you ever kept a running log they give examples in log at the beginning and one of them is always a "fartlek". Or if you go online for your running log a fartlek is always a choice. Plus it is the most common workout given in the early season to XC runners. Obviously you are not a runner because it is a widely used and very common term.

its not that I want to run my best races indoors, I mean my whole season isn't geared towards indoors, who's is?

of course outdoors (jr. nats 1500m or 5000m esp.) will be the main focus....

I just want to get into racing mode by jan/feb with some 3k's and 15's under my belt... hopefully building up to 60-80mpw will get me there....

after 3 mths or so of just miles I'm thinking to add in hills twice per week... maybe a tempo run like a previous poster added....

-thanks

I know a guy that ran a 3:58 indoor 1500m on ZERO speed, hills or fartlek work. His PR fell to 3:54 after three months and many speed workouts later. So, you can run fast of off no speed. I think he peaked at 80 miles.

you didn't get his point: It's fartlek, never "fartleks". Fartlek is a running term. "Fartleks" is a Dyestat term.

"What the hell is a fartlek?" was what the guy wrote

Sorry I should have put fartlek's, I didn't know I was in english class

Actually, you shouldn't have used an apostrophe either...I really shouldn't have even posted this but some situations require an interjection from a prick such as myself. peace.