Last minute base phase

You have the right idea: extra, non-strenuous workouts with a focus on additional volume. IF there is alternate-aerobic exercise available *that you are accustomed to* (bike, water running, elliptical, whatever), then that can be some of your "outside" workouts.

You are completely correct in getting the additional volume in an entirely separate session, rather than trying to do extra at the "main" practice. With separate workouts, you get the volume but less overall training stress.

Nevertheless, you need to monitor your recovery. Get in the habit of counting your pulse for a full minute in the morning (before you get out of bed). If it is up on a given day, particularly if it's up significantly (10% or more), then that day should be an easier day--which may mean no added workout.

Last minutes base phase...impossible. Good luck running without a base.

Honestly, your best bet is to just progressively build as though it was June right now.

Although you may think you have no fitness and that you need to catch up by working out really hard, you should just stick to your original plan but just accept the fact that it is a couple months late. You will probably be hurting at first when you start practice with your team, but eventually you will regain your fitness and by the end of the season (when it counts) you will be running fine.

There is no quick way to getting a base.

If you attempt this get fit quick scheme you will only end up either injured our burnt out.

I hope this helps. And again, I really hope you don't do this last minute base phase thing.

agree with above poster--I tried shortening/skipping a base phase after injury and just plain sucked. was running faster in the summer, even early, off purely aerobic mileage.

dont jump into mileage right away. i would just build my mileage season and have your peak mileage right at about halfway through your season. in the first half of your season do all the workouts with your team. Dont do more than 2 runs a day no matter what bc there's no way you will have sufficent recovery. go out and but some Endurox so you will be able to better handle the workouts along with the longer stuff. gradually work more doubles into your schedule so when you reach halfway through your season you will be doubling around 5 times and you should be hitting 60 miles a week. then gradually bring both the mileage and doubles down for your peak races so you have no doubles and you are hitting 35 mpw. leave one day for your long run and never double on that day. the workouts will be hard at first bc you are not in shape yet so dont tax your body too much during them bc you will still be building mileage. start with 30-35 mpw with no doubles and you can substitute a few pool runs if you feel to sore or if you feel an injury coming on. dont forget your long run (20-25% of weekly mileage). good luck man, you will be needing it.