I’m just looking for new ideas for this summer. I lot of threshold mile, 2 mile, and 3 mile repeats on grass plus tempos and some cv work towards the end of the summer.
I’m just looking for new ideas for this summer. I lot of threshold mile, 2 mile, and 3 mile repeats on grass plus tempos and some cv work towards the end of the summer.
Fartlek 10-15 wu 20-30 Work 10-15 cd
- 1on 1off mile-3k
- 2on 1off mile-3k
4x 4-5 min on 3 off 5k
- Progression runs
Tom Emanaski has some great base running drills.
10 miles before breakfast. 5 miles in the evening.
But aside from this: I always liked some shorter "easy" stuff like 10 x 300 @ 5k pace for efficiency and 3 x 2 miles at HMish effort, 2 x 5k at MPish and 12 mile progressive like 80, 85, 90, 95 % MP.
I like 4 x 2k at threshold or slightly slower. 60-90 seconds rest depending on fitness. Then finish with strides.
Basically gets you ~4 miles of quality distance but breaks it up compared to a normal 20-30 minute threshold run. At least for me in base, it's just important to find different ways to break up the monotony.
200s at mile effort (you can do either hills or flat) are my favorite to keep in touch with turnover
Alternating slow and fast miles in a progression, like 7:20-6:20-7:00-6:00-7:00-5:50-6:50-5:50. Basically combines the aspects of a "on off" fartlek with a sub threshold long run