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RE: Road Racing and Training Thread. Week Ending May 13 2018
Diet B and consistency
Here's what I would do in your shoes. Take a whole 12-16 weeks for building a base. 16 would be even better but do it right. It's not about getting to 100mpw or even 10 hours of running. It's as much as your body can handle. These are not jogs, easy runs, or LSD. It's moderately hard running at a good aerobic clip. If you can't repeat the session the following day you probably went too fast. It may take some time to learn what this "pace" feels like but if you are hard pressed to put a number to it, it should be about a minute slower than marathon pace. I hate saying that but I think for beginners using the system it's better than having them stumble in the dark. Some runs, when you're feeling good, can approach marathon pace towards the end or even finish slightly faster. Eventually you won't need a watch at all.
Lydiard's athletes spent a lot of time running over hills so if you can manage to get to a few of those places (Diet B) if would be worth the commute at least once or twice a week. The hill phase (4 weeks) is the first thing to go, however, if there is not enough time between your goal race and now. Strides, drills, and short hill sprints, will keep your neuromuscular pathways open and help you transition into the next phase of anaerobic training.
The anaerobic phase is 12 weeks long but that assumes that you're going to be racing for a few weeks at your peak. Again, this can be shortened to as little as 8 weeks if there is not enough time between your goal race and now. The thing to do is not sacrifice the number of weeks spent in BASE.
Advice: Mark off 14 weeks in your calendar right now for BASE. How many weeks does that leave you before the race?
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