800m Base Phase: How many MPW?

It should depend entirely on what you have done previously for training. Unless and until you feel like sharing that info then you won't be getting any informed and appropriate response.

Blo jo wrote:

my coach neglected mileage because of the fear of injury)

Base mileage is there to prevent injury. depending on how long you plan to train you could devote the hole first 25% of your training plan to just base mileage with no speed. It will HELP to prevent injury for the rest of the season. also do some core work and strengthening exercises 3 times a week during base. And DON'T forget your stretching. As far as mileage goes that's up to you but I'd say start out low if you aren't used to high mileage then build on that no more than 10 miles every three weeks.

You could get a decent aerobic base for the 800m in about 15 miles (3 miles of 3k-5k intervals or 30-30s and 2 4-6 mile tempo runs) plus warm up and cooldowns and all of your event specific work. Or you could run 60 mpw easily and an ok base.

Blo jo wrote:

I ran 1:55 last season (59/56), but my training was more oriented towards shorter, goal race pace intervals (i.e. 200's, 300's, 150's, 600's, etc.). My "long runs" did not exceed 30 or 40 minutes and were usually done at a slow pace (mid 7:00's).

I'm thinking that I would benefit from a more substantial base-building phase rather than primarily focusing on speed (I don't consider myself a sprinter or long sprinter, but my coach neglected mileage because of the fear of injury). How many miles per week is ideal for someone looking to run under 1:55?

Previous training:

winter (December/January/February):

- 400m/800m/1000m/1200m repeats usually two or three times a week - lots of reps with low rest and slower times (i.e. 16x400m in 75-80s with 60-90s rest in between)

- Other (non-interval) days usually consisted of slow runs 20-30 minutes at ~ 7:30/mile (maybe even slower, I don't remember)

- Rough estimate of weekly mileage = 20-25

early spring (March)

- focused more on 400m/800m repeats - made them faster and kept the rest about the same (twice a week)

later spring (April/May)

- oriented more towards 200's/150's at race pace with longer rest usually 3x week (MWF) with worthless 20 min runs on T/Thurs.

That's a very general overview. Looking back at it, I think it's a pretty retarded regimen (relying on lots of intervals for main source of base) and I'm lucky I ran as "fast" as I did.

I've read a lot on different training methods since then and have begun to understand the importance of incorporating base training relative to what the goal race is.

If focusing on the 800m, would building up to 80-90mpw in the base phase make a much bigger difference than building up to 50-60mpw? I would think it would, but I don't want to sacrifice any speed (would regular 10x100m sessions throughout the base building phase prevent that)?

that training isn't awful but, i think you would reap major benefits from spending the time from now until your normal training schedule starts just doing more aerobic work. work up to 40-50 miles a week, with a hillier run tuesday, a tempo or neg split wednesday and a long run sunday, slowly progress the lengths and difficulties of the workouts as you get fitter, and have ample recovery days in between (35-40 mins) When you start your interval phase in dec/jan you will be significantly stonger and able to handle a much higher workload and that will translate all the way through.