Speed work after tempo in base phase

It is a very good idea and very helpful.

Wait, you mean 5*200 on the next session or at the end of the tempo run? If it's on the same session then in my opinion you have run your tempo run too slowly if you can do 5*200 any faster than walking.

I mean after the tempo run the same day, with some rest between the tempo and the 200s (5 miles tempo then rest for about 5 minutes and then 200s)

Very good idea. This is what all of the elites do.

runner1435 wrote:

you have run your tempo run too slowly if you can do 5*200 any faster than walking.

wait... what???

Really? Have you got some examples of elites training like this?

I don't tempo often but when I do it's a race.

Yeah, it's a good thing.

I usually mix it up in combo runs. Something like:

2x2000 at HMP 2' rest

2x1000 at 10KP 1' rest

2x800 at 5KP 1'rest

Or variants thereof. Once a week to keep al systems in shape. Rest of the week I just do milage until it's time to move on to next phase.

Fasssttt wrote:

Is it wrong doing some speed workout (not too much) after a tempo run during the base phase? Or is it helpful?

I mean for example doing 5x200 after a 5 mile tempo, just to mantein some speed.

What do you think about it?

Shouldn't be a problem, but I'd suggest you try a different order of the elements: warmup (you do some of that before the tempo anyway, right?), then the 200s, *then* the tempo.

Doing the 200s early means you're more likely to use (and make habitual) good mechanics-at-speed. Plus the pace of the following tempo run should then feel very comfortable.

But to answer your actual question: no, it's not "wrong" to perform a session as you suggested.

I think it is a good idea. Like others suggested, you don't have to perform these after your tempo...mix it up and alternate prior to/afterwards. We always used to do anywhere from 4-16x100m on the grass barefoot,after each run. During our base phase, it was the lower number of reps and built upon it as the season progressed. We also went from just working on your stride, to actual timed reps.

runner1435 wrote:

Wait, you mean 5*200 on the next session or at the end of the tempo run? If it's on the same session then in my opinion you have run your tempo run too slowly if you can do 5*200 any faster than walking.

Nonsense. Sounds like you've been running your tempos WAAAAAY too hard.

Is it wrong doing some speed workout (not too much) after a tempo run during the base phase? Or is it helpful?

I mean for example doing 5x200 after a 5 mile tempo, just to mantein some speed.

What do you think about it?

This type of workout seemed to be a weekly staple of Noureddine Morceli's training as outlined in Running With the Legends by Michael Sandrock. Morceli would warmup, run for 1 hour hard on the roads, then switch to spikes and do some fast strides to work on speed and technique. Clearly worked for him as he was a famously fast closer.

I prefer to do 2x200m between 800-1500m pace with full recoveries after my 5k-10k interval sessions. But to answer your question, yes, I think injecting fast speed at the end of a workout when your muscles are already both primed and fatigued is a great idea.