Want to improve basic speed during base phase - sensible plan?

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  • registered

    lightng

    Member since 06/10/2017.

    101 posts. Last post 4 years ago.
    6 years ago 11/18/2017 6:31am EST

    Just to preface, the event that i'm focusing on is the marathon where I want to run sub 3.

    I'm in my base phase right now and am not doing strenuous workouts. I want to improve my basic speed since i'm slow as hell for the 100 (~16 sec) --> My top speed is probably around 3:20 min/mile but my acceleration is slow and I can't hold that speed for long.

    I'm not competing in track or anything; just a guy who wants to be a more well rounded runner. I'm 24 and ideally i'd like to get to at least an above average speed for my age. I was thinking of doing this for my programming.

    Monday: 5x60 full recovery (AM) /7 miles easy PM

    Tuesday: 7 miles easy AM/7 miles easy PM + 4x100m full recovery strides (90-95% top speed)

    Wednesday: 7 miles easy + hill sprints AM /4 miles easy PM

    Thursday: 13 miles progression run

    Friday: 20 minute tempo run AM (~6 miles including warmup)/7 miles easy PM + 4x100m full recovery strides (90-95% top speed)

    Saturday: 2.5hr long run

    Sunday: 5 miles recovery

  • Coach Champion

    Anonymous Poster

    6 years ago 11/18/2017 6:40am EST
    re: lightng

    It might seem like a contradiction, but you should improve your advanced speed during base phase, and your basic speed during advanced phase.

  • registered

    lightng

    Member since 06/10/2017.

    101 posts. Last post 4 years ago.
    6 years ago 11/18/2017 6:43am EST
    re: Coach Champion

    I'm not familiar with the terms advanced speed/advanced phase. Care to explain?

  • Bob Schul Country

    Anonymous Poster

    6 years ago 11/18/2017 6:57am EST
    re: lightng

    how can you be fast if you arent getting swole in the weightroom?

  • Coach Champion

    Anonymous Poster

    6 years ago 11/18/2017 7:07am EST
    re: lightng

    lightng wrote:

    I'm not familiar with the terms advanced speed/advanced phase. Care to explain?

    You're the one who brought up basic speed so I figured you knew.

  • Rudisha can

    Anonymous Poster

    6 years ago 11/18/2017 7:21am EST
    re: Coach Champion

    3:20 mile pace is enough speed to race pretty much any distance. Nobody can typically hold that speed for long. You'll be fine.

  • Basic advanced speed

    Anonymous Poster

    6 years ago 11/18/2017 7:24am EST
    re: Rudisha can

    You're trying to do too much. Alternate uphill sprints with downhill strides every other week and do fast strides on the flat one other day per week.

  • basic speed man

    Anonymous Poster

    6 years ago 11/18/2017 5:08pm EST
    re: lightng

    lightng wrote:

    Just to preface, the event that i'm focusing on is the marathon where I want to run sub 3.

    I'm in my base phase right now and am not doing strenuous workouts. I want to improve my basic speed since i'm slow as hell for the 100 (~16 sec) --> My top speed is probably around 3:20 min/mile but my acceleration is slow and I can't hold that speed for long.

    I'm not competing in track or anything; just a guy who wants to be a more well rounded runner. I'm 24 and ideally i'd like to get to at least an above average speed for my age. I was thinking of doing this for my programming.

    Monday: 5x60 full recovery (AM) /7 miles easy PM

    Tuesday: 7 miles easy AM/7 miles easy PM + 4x100m full recovery strides (90-95% top speed)

    Wednesday: 7 miles easy + hill sprints AM /4 miles easy PM

    Thursday: 13 miles progression run

    Friday: 20 minute tempo run AM (~6 miles including warmup)/7 miles easy PM + 4x100m full recovery strides (90-95% top speed)

    Saturday: 2.5hr long run

    Sunday: 5 miles recovery

    i agree with the guy saying youre doing too much. i would follow his advice BUT i do think every runner should have one session at least every two weeks where they're going all-out as fast as they can sprint for 50-60m, with at least 5-6min rest inbetween reps. It would keep you in touch with your top speed, which would be in line with your desires to be a more well-rounded runner.

  • pop_pop!_v2.2.1

    Anonymous Poster

    6 years ago 11/18/2017 7:22pm EST
    re: Bob Schul Country

    Hit the gym, bro.

    If you really want sub-3, train for a couple of fast halfs next year. If the halfs go great, then plan the full the year after.

    26.2 is a whole other event. Solid half's are a good prep.

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