How's the base training looking

what event are you training for? also I do not see the point of a 3 mile run to help you shakeout for a 4 mile easy run. try running more and getting to the 60 minute mark as often as possible on easy runs. incorporate strides. i think you need to do some tempos and fartleks too, easy mileage can only get you so far. goodluck.

if you're just doing base, longer runs will be much more beneficial than doubles. as far as i know, those are only good for once workouts start to bump up mileage and help you recover. long aerobic runs in base phase are the best thing you can do to improve your fitness and help you get ready for workouts

I think the doubles could still hold value in terms of allowing you to add more miles comfortably. Especially if you have no trouble getting out the door early in the mornings.

But I agree with the others. Just run more miles overall. Look to make all afternoon runs at least 60 minutes. Then get a long run up to 90+ minutes. Maybe then push the morning runs to 30-35 minutes. After that you might want a mid-week run that's 75+ minutes.

You get the idea. But once you're running 8-10 hours a week (or more) for many weeks, you will really feel the difference.

Thanks a lot you guys. To give some more background I'm training for the 1600 but I also want to run a good 800 and 3200. The only reason why the volume looks small and the doubles only being 3 miles is that I just started up last week. So I'm not trying to get injured this early, just get some solid runs in.

I intend to do more fartlek and tempo in my workouts but that's once I naturally build up.

What I'm building to is my evening runs being 6-7 miles long and to have a 30 min double in the morning that will cover 4 miles. Have some tempos and fartleks spread around and do my mileage at a good aerobic pace.

So after this post, I went 53, 47(day off), and 61 for my mileage and now I'm on a down week.

And in that time the entire season got canceled because of Corona, but at the end of the day, lives are at stake so I have to accept it as part of life for now.

But this also gives me an opportunity to really get a good base going.

So here's an idea of what I'll do, feel free to add anything

(4 mile easy double to go along with all of these except sunday, so add 24 miles on

Mon-5 miles

Tues-25 min threshold tempo (MP)/or 3x3 min on/off fartlek (7 ttl)

Wed-5 miles

Thurs-6 miles

Fri-30 easy then 2x(5x200) @33-35, or 8-10x20 sec hill sprints (6+) ttl

Sat-5 miles

Sun-11 mile long run (will fluctuate to 12-13 over course of season)

Thanks in advance

fromtheboards wrote:

So after this post, I went 53, 47(day off), and 61 for my mileage and now I'm on a down week.

And in that time the entire season got canceled because of Corona, but at the end of the day, lives are at stake so I have to accept it as part of life for now.

But this also gives me an opportunity to really get a good base going.

So here's an idea of what I'll do, feel free to add anything

(4 mile easy double to go along with all of these except sunday, so add 24 miles on

Mon-5 miles

Tues-25 min threshold tempo (MP)/or 3x3 min on/off fartlek (7 ttl)

Wed-5 miles

Thurs-6 miles

Fri-30 easy then 2x(5x200) @33-35, or 8-10x20 sec hill sprints (6+) ttl

Sat-5 miles

Sun-11 mile long run (will fluctuate to 12-13 over course of season)

Thanks in advance

Looks good, but alternate that 200 workout with an aerobic workout every other week or combine it with one. No need to do that weekly in a base phase. Also, doubles/shakeouts are great at any mileage, keep them up!

Thanks for the input! And I think you're right about the aerobic workout every other week

I thought of something like 1ks-1200s-or mile repeats like Summer of Malmo, so I'll tack them on

On the contrary, to my friend NWArunner, I think you’d benefit much more doing 8 miles in a single rather than 5/4. Idk you’re reasoning for splitting it up, but I saw very nice gains when doing more runs of 60 mins or more. Also don’t feel like you have to do two workouts at this point, one tempo with 6x200 and a moderate long would be good too. As you get stronger, you could also extend that tempo. You will find that marathon pace is slower than lactate threshold.

Yeah I'll take that into consideration too, it's split up so I can run more in the long term

All the runs you see here are gonna be our team's general training for the 10 or so of us that want to work hard. The morning runs are to add in extra but I wouldn't be opposed to adding more in singles and keep doubles.

One thing I also thought of doing was a medium-long run, 1:15 mid-week. I heard good things about that.

Thanks for the input.

I'm also gonna time trial a few track distances soon so I can get a sense of where my fitness is.

fromtheboards wrote:

So after this post, I went 53, 47(day off), and 61 for my mileage and now I'm on a down week.

And in that time the entire season got canceled because of Corona, but at the end of the day, lives are at stake so I have to accept it as part of life for now.

But this also gives me an opportunity to really get a good base going.

So here's an idea of what I'll do, feel free to add anything

(4 mile easy double to go along with all of these except sunday, so add 24 miles on

Mon-5 miles

Tues-25 min threshold tempo (MP)/or 3x3 min on/off fartlek (7 ttl)

Wed-5 miles

Thurs-6 miles

Fri-30 easy then 2x(5x200) @33-35, or 8-10x20 sec hill sprints (6+) ttl

Sat-5 miles

Sun-11 mile long run (will fluctuate to 12-13 over course of season)

Thanks in advance

down week from 60mpw?

how about doing some serious mileage

That was my fourth week of running this season (spring) since I took off from winter.

I've hit 75 before. Also IDK what mileage you'd recommend for a High School Junior but I've come to the consensus 70 gives you a lot and lets you improve in college still. I'll be hitting 70 maybe 80 if I feel good during this extended base period.

Yeah when I run 70-75 MPW in singles I generally have one long run, a workout that is continuous and comes out to 1:20, then an easier run around 75 as well.

So another update, as I've been posting them here.

Currently building my mileage up and ascending to a peak of 80. From there I'll probably consistently run 70-75 most weeks as I get some faster run to the barn, tempo, fartlek etc.

Mon -10

Tues -am 10 pm 4

Wed -am 11

Thurs-am 4 pm 6

Fri -am 4 pm 8

Sat -am 4 pm 6

Sun - am 12-13

Totals to 80

Also I should add, I'm going to hit 60 this week so I'll probably get to 70 next week then it's into the "unknown"

Just building up to the mileage so I get used to it, not trying to get injured. Lot of time to put consistent work in

Are you training for cross? If so are you doing just base for the next 5 months

Yea I'm just training for cross

And just a recap of this week, I finally hit 70, just easy miles in the 7:30-7:00 range pretty easy as I build up. Going to probably do 60-55 next week then back up to 70 until it's easy to do. Then tempos and fartleks will happen naturally.

MON 10.08

TUES 10

WED 10

THUR 10.06

FRI 10.54

SAT 10.1

SUN 9.25 (it was getting late)

70 miles

Good training week nothing much except a spontaneous tempo on Friday about Marathon pace for like 3 miles so it was a fairly easy one.