Now, I also know that this isn't a feasible thing to do year round because I would almost certainly get injured or burned out. During base phase almost all of my runs are at a moderate pace. This pace varys by how i feel, but very few of my runs are true easy runs. At most 2 each week are easy runs. The rest of my runs are at a moderate pace, with a long run each week and a tempo everyother week or so.
Thanks Dickey for the feedback.
I think that my training schedule is similar in that I am also doing 3 hard workouts during each week in this phase of my training. I have been doing three key workouts: 3 to 4 mile run at tempo pace, intervals (just did my first one last week) 8 X 400m in app. 86-89 seconds with 200m jog rest, and my long run.
How long do you typically run this base phase?
Even though I am in racing mode now, I am starting to consider what I will need to do during the next cycle of my training. My base period got cut short this fall season due to a rib injury this summer (non-running related inury it turns out). I am hoping to get solid base phase during the next cycle which I think will take me from mid-December through February. I do like the idea of doing a tempo running every other week during this phase.
I also find that I am similar to you in that many of the runs that I classify as easy are actually at a moderate pace. From the Mcmillan running calculator, my easy pace is suggested at 7:53 to 8:23. I find that most of the runs I classify as easy are actually closer to 7:30 to 7:50 pace. But like you, I am just running what feels comfortable and listenting to my body. The only times I typically hit the suggested easy pace are when I am recovering from a hard workout or taking it easy prior to a race. This seems to be about twice a week for me as well.
Person of Interest
2) Regardless of what you read in the magazines, you can't race well on 5 miles 3 times a week. I've found that, up to a certain point, the more miles I do on a consistent basis, the faster my times are, regardless of race distance.
I wasted quite a few years following like minded advice. Now (thanks to alot folks here on RA), I putting much more emphasis on just pounding out the miles. I am about a year into this new training philosophy, and I have never felt stronger. I hope to test myself soon to see if my times are also improving.
I have read in so many places that you need to take days off, and that you don't need to run that many miles to run efficient 5Ks. Based on those in RA who are running very fast 5K times, it appears that the opposite is true. You can run everyday! And the single most important factor appears to be miles and overall endurance. In fact, I have found that my body has grown stronger and better able to hedge injuries by running every day and keeping it mostly easy.
Good feedback, and good luck at breaking the 17 minute barrier. I hope to soon surpase 19 minutes. Base building at the moment for which I hope to level out at 60 MPW.
I'm recovering (sooo slowly) right now and my easy pace is slower but I'll answer this for the time I set my 5K PR (in October, training for a November marathon)
Easy Pace (what you can run at for a long long time with no audible breathing) 9:00-9:30
Weight at time of PB for 5k 135
Miles Per week. averaged 71 through marathon training (including the week of the 5K)
Mile PB who knows!
10K PB 45:17 (the week after the 5K PR)
Goal Sub-20 in 2010
Not sure yet how I'll target my aggressive goal for the 5K next year
my 5k pb: 20:10
my weight at time: 130ish
easy pace: 5:30-6:00/km
'No matter how slow you go, you're still lapping everyone on the couch'
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher
"Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run." -Monte Davis
Easy Pace: 9:45 about
MPW: about 40
Goals: 1st: Sub 19 minute 5K 2nd: Run a 1/2 3rd: Sub 18 minute 5K
Training Tips: ummmmm...
5K PR: 19:51, course might've been a bit short though
10K PR: n/a
1600m PR: 5:33
Height: 5'7" or 8"
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