Rebuild base or skip it now?

Start with around 60 mpw with workouts on Tuesday and Friday.

Do 60 minutes on Monday, Wednesday, Thursday, and 75 on Sunday. Do an I-pace workout on Tuesday, and R-pace Friday. The workouts should be roughly 60-70 minutes in length with your 20min warm-up/cool-down included.

You don't need to do a "base" of just slow running.

I'd take at least an equal amount of time to re-establish your base. Three weeks, in this case. After that, you can see how you feel and decide whether to start introducing the next phase of workouts, or to continue with base a few more weeks.

injuries suck, but don't freak out over three weeks. You were cross training, so probably didn't lose much. Just don't make a bigger mistake by rushing things at this point. You have time.

Do what your coach tells you to do. I seriously want to throw up right now reading this question. Well actually not really but you get my point.

tttttttttttt wrote:

Start with around 60 mpw with workouts on Tuesday and Friday.

Do 60 minutes on Monday, Wednesday, Thursday, and 75 on Sunday. Do an I-pace workout on Tuesday, and R-pace Friday. The workouts should be roughly 60-70 minutes in length with your 20min warm-up/cool-down included.

You don't need to do a "base" of just slow running.

He was averaging 45 mpw, and you want him to start back with 60mpw and more intensity than he was doing?

I agree that base shouldn't just be slow running.

I'm definitely not planning on just doing a slow base. I just want to take the first week back easy, and if my ankle feels perfectly fine after that I will rev up the mileage and pace again.

ttttttttttttt, that seems a bit excessive for me though to jump into 60 miles a week. I've actually never been there. I was hoping to have been there right now actually, but this injury set me back.

And I guess I am overthinking a bit about the fitness I lost, but it IS discouraging to know I could have had a solid month of more mileage under me. Oh well.

Thaks for the advice just me. I will definitely listen to my body. Is there a certain time period out from a peak race that intervals or speed workouts should be started?

I'm going to try to get back up to 50 miles a week by early March. Hopefully start tempos again in two weeks. I just don't know when the speed repeats should be started. I don't really care to do well in any March races, so should I just skip speed workouts until late March, or will skipping intervals until that late in the season by detrimental somehow to my races in April and May?

aww man, i thought "base" would be referring to a snow fort in this weather.

this thread was really disappointing.

just me... wrote:

tttttttttttt wrote:

Start with around 60 mpw with workouts on Tuesday and Friday.

Do 60 minutes on Monday, Wednesday, Thursday, and 75 on Sunday. Do an I-pace workout on Tuesday, and R-pace Friday. The workouts should be roughly 60-70 minutes in length with your 20min warm-up/cool-down included.

You don't need to do a "base" of just slow running.

He was averaging 45 mpw, and you want him to start back with 60mpw and more intensity than he was doing?

I agree that base shouldn't just be slow running.

You're right 45 mpw -- I have to be honest that I didn't read the full post. Start at 40-45

I don't know how important it is or when it matters to start speed sorry. Rebuild your base.

I don't think delaying speed intervals would hurt you that much especially if you're getting in some good solid strength-type running (tempos, sure, but also maybe some fartleks or hill repeats just to hit different systems. I'm also a huge fan of strides on pretty much any day unless you just need some straight recovery).

Probably the best way for you to regain speed in the build-up to outdoor would be to jump into some races early season either on the track or road depending on what's available in late Feb/early March. It's true cross-training can do wonders for maintaining fitness but the one thing you get away from is the kind of push you need in a race and the sooner you get those first few tough race efforts out of the way the better you're gonna be set up mentally for the outdoor season. Don't worry about the times, just focus on having a positive experience and putting up a strong effort.

In terms of a timeframe for speed intervals I think a lot of that depends on your goal distance and how long you're looking to peak for so I won't speculate there barring more info.

Thanks a bunch cognito. My goal distance is either going to be 1600/3200. I am really looking forward to the 3200, but feel like I may have to step down to the 1600 if I can't get my endurance quite as strong as it would've been had I not been sidelined with no running for basically the past month.

I have several indoor races in February and March I can get into. I was thinking it would be better not to though, because getting in a unimportant indoor race would be a day wasted of a possible tempo or strong effort run? That was how I was viewing it anyways. But you recommend I DO get in some indoor races?

I'm definitely going to do the tempos. And I was doing strides 2-3 times a week before my injury arose. So I plan to get back to those too.

My peak race is going to be mid May and then I want to try to hold the peak until late May for my state championships (this is if I may it out of qualifiers which is the mid May race) Keeping that in mind, when should the speed intervals begin? (I would also like to do fairly well in some April races, but I don't want to sacrifice my goal races at all, so..?)

Rebuild your base until late April. Start the speed like 400 repeats May 1

Sorry to bump this back up. But, can I get some opinion's on when I should start speed work?

Goal races are in May, I'd still like to do alright in March-April, but willing to sacrifice some perfomance during those months if it means being as best as possible in May.

So should I just start regular intervals and repeats already now, or should I hold off till a certain time and just run mileage? I'm doing tempos and strides regardless, just wondering if it would be better to get my base miles back, or just get into repeats already?