is it an ok idea to run a session of quarters once a week during the base phase, not going anaerobic of course
if you knocked off maybe a sec every week or two would it be ok?
ex: 16x400m 60 sec rec
first week at 80
taking a sec off each week
my tempos are at 5:40
also, would shorter or longer recovery be better?
You seem to imply that your anaerobic threshold is 5:40 mile pace. So how could going 5:20 pace or faster not be anaerobic??
so if my 4mile tempo is 5:40 i build lactic acid at an 85 second quarter?
what pace should i run the quarters then?
1.You would be better off doing another run at 5:40
2.If you really want to do 400's at 80 or even a bit faster that should be no problem as long as you take A COMPLETE RECOVERY between 400's.
3.If the purpose off the 400's is to maintain leg speed try doing 10 x 100 accellerations.Accellerate evenly over the 100 meters from current 5k race pace to current 400 race.
Do these on an ez day.
I'm not the most experienced on this, but in your base phase I'd choose a tempo run over an interval session. Just to make sure your tempo pace is right, if you were to run an all-out 10 miler, would you be able to finish somewhere between 55-58 minutes?
well im already doing two tempos a week, the other hard run is a fartlek, but i was wondering if i could change the fartlek to a 400m workout
In other words this is not a true base phase...but I ask, does it really matter?
kartelite wrote:
In other words this is not a true base phase...but I ask, does it really matter?
Do the 400's.
Remember guy's like DeCastella did combination training, high volume with 400's, hill reps and long runs year round, with certain parts of the year more intense than others.