i heard something like that speed doesnt hurt endrurence and visa versa and the fact that it does was just a myth. is this true"? and if so why do we still have a base phase of pretty much nothing but base and during the season almost the opposite?
i heard something like that speed doesnt hurt endrurence and visa versa and the fact that it does was just a myth. is this true"? and if so why do we still have a base phase of pretty much nothing but base and during the season almost the opposite?
Risk of injury.
Your body can only handle so much.
You can sprinkle in speed but there are limits.
Who is "we"? Most runners include some sort of speed in all phases of their training, other than maybe the first few weeks after finishing a season.
You can keep a speed maintenance session once a week, just a few 200's, even a couple sets of strides a week.
The main other reason, some believe, is that speed and base work focus on developing opposing aspect of the physiological system. Of course, others criticize this notion saying that there are no pretty, neat little boxes that the metabolism adheres to.
rude boi wrote:
i heard something like that speed doesnt hurt endrurence and visa versa and the fact that it does was just a myth. is this true"? and if so why do we still have a base phase of pretty much nothing but base and during the season almost the opposite?
Why lose all that race fitness by running lots of miles slowly for months?
An intelligent training plan lets you keep most of last season's gains during base phase, making it easier to keep adding things to your training to continue improvements in general conditioning.
If you look at the training of Seb Coe and many others, they subscribe to the theory that you should train at all 5 speeds in all phases of training. The volume at each speed and the amount of recovery varies quite a bit from one phase to another.
Fartleks are a great way to touch on many speeds during the base phase. Similarly strides and accelerations can keep your neuro-muscular system from regressing.
There is a belief that distance runners can optimize their anaerobic potential for a given aerobic base within about 6 weeks. This lends itself to a training philosophy that seeks to maximize aerobic fitness/lactate threshold before beginning hard anaerobic work about 6 weeks before you want peak performances. Even with this philosophy, you can run at faster speeds just keep the durations short and the recoveries long.
Remember to keep a sense of "play" in your workouts in the off-season. When kids play they sprint, jog, and walk depending on how they feel at any given moment. It's important to refresh the mind during your base phase. Spend quite a bit of time running at a pace that makes you feel good. It might be easy to go out and jog for 40 minutes, but I don't think that usually leaves you feeling good. Some days it feels good to run hard and you ought to do so. Add a game of ultimate after a long run. Play a game of sharks and minnows with kids before or after an easy run. Put on your spikes a couple times and feel the wind in your hair on a few 200's. Run a hilly workout and push the hills because you want to.
Don't spend months running slowly. It isn't particularly fun and won't leave you ready for the hard workouts to come one the season begins.
All 5 speeds? Isn't that a rather limited multi tier?
Sprints
Anaerobic Capacity (95-100% MHR)
Aerobic Capacity (90-95% MHR)
Anaerobic Conditioning (80-80% MHR)
Aerobic Conditioning (70-80% MHR)
"Better Training for Distance Runners" Moore & Coe
Speed makes your heart race and doesn't react well with free basing in general. But it does depend on what you are putting in the pipe. Free base coke AND do some speed and you would probably break the world record in the 100m if your heart didn't explode.