Steady state during aerobic base phase?

Please explain what a steady state run is

oooooh boy wrote:

Please explain what a steady state run is

You don´t know much about training, do you?

I'm all about the steady state runs. In my opinion during base phase you should be doing them at minimum twice per week.

Hard hills for the lactate clearing you only have to do sparingly. Otherwise you can do 8-10 hill sprints of 8 seconds and recruit all the same muscle fiber. You do them like you would do strides on an easy day, but they're much shorter and at closer to 100%.

To clarify in my opinion steady state runs are the single most important type of running to be doing during base phases.

Shoebacca wrote:

I'm all about the steady state runs. In my opinion during base phase you should be doing them at minimum twice per week.

Hard hills for the lactate clearing you only have to do sparingly. Otherwise you can do 8-10 hill sprints of 8 seconds and recruit all the same muscle fiber. You do them like you would do strides on an easy day, but they're much shorter and at closer to 100%.

To clarify in my opinion steady state runs are the single most important type of running to be doing during base phases.

How long would you do steady states for each time?

There is no such thing as a steady state.

Aerobic base is outdated terminology.

You're training is either making you faster or it isn't.

Okay, sorry. Didn't mean to turn this into a pissing match about terminology.

My understanding is that there are many ways to look at "easy" runs during a base phase.

There is recovery (up to 3 mins per mile slower than 5k pace), easy (typically around 2 mins per mile slower than 5k pace), and then McMillian talks about steady state runs as a pace you could hold for 75 to 150 minutes. So for most that would be MP + 15-30 seconds.

I am wondering if there is value in those steady state runs at a faster pace that is proportional to the additional stress one puts on their body when already upping mileage.

Bump

yes

I naturally tend toward steady state running. Coach Jack Farrell thinks it to be very beneficial, and so do I, and thus I do lots of it. For me, and for Farrell, it is usually about a minute back of your 5k race pace. This type of running builds aerobic fitness, and keeps you "in touch" as a runner. Doing easy running, I feel "out of it."

All the best...

In my opinion, I wouldn't remove the hills for a steady state run. Why not switch the steady state for a progressive run? Basically the last run of your week & even though you may feel fast & might wanna hammer the last few miles just finish knowing you can give more. Save those runs for season & add a few strides after. Good luck

Care to explain since you seem to know about training?

Steady state runs really are tempo runs (80-90% heart rate zone) but more in the low 80's, while short tempo runs (3-6 miles) are in the high 80's. Steady state runs basically are marathon pace runs, so you can run them up to 20 miles. I would say a length of 6-12 miles is more reasonable though and would do them often but would have at least two easy days before and after. Here's how you can set up a base week with a steady state run...

Sun: long run

Mon: easy

Tue: steady state run

We'd: easy

Thu: easy

Fri: short tempo run or hill workout

Sat: easy