Intervals during aerobic base training

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Ninky Nonk Nov 2011 12:50pm, 16 Nov 2011 13 posts	0 Ninky Nonk Should interval or repetition sets be included in periods of base training, and what pace, intervals etc should be used?
Slowboy Nov 2011 12:51pm, 16 Nov 2011 6,743 posts	0 Slowboy No. There, that was easy, wasn't it?
daviec Nov 2011 3:43pm, 16 Nov 2011 1,923 posts	0 daviec You could do intervals if you wanted, but it would be slightly different from normal speedwork intervals. Try time based ones at high aerobic pace - eg slower than marathon pace. Maybe 3x10 mins of effort, with slower easy running in between. TBH though you'd be better just doing a couple of runs a week at higher aerobic pace, and the rest at low aerobic while base training.
curly45 Nov 2011 3:58pm, 16 Nov 2011 1,268 posts	0 curly45 Depends on what sort of base you are doing... but usually no, an example from me: I'm doing a 5k base period atm...currently my highest level of turnover is steady pace (1% of weekly mileage) and a number of strides per week (some 100m and some 75m). I expect these to transition into "intervals" of sorts - multipace sessions most likely, further on into the base, but right now the primary emphasis is mileage building so intervals are too tiring to add to that.
James1982a Nov 2011 4:10pm, 16 Nov 2011 6,839 posts	0 James1982a If it were base training, then strictly speaking, you wouldn't be doing speedwork although JD does advocate strides whatever they are.
James1982a Nov 2011 4:11pm, 16 Nov 2011 6,840 posts	0 James1982a ah, CURLY! What ARE strides?!?
Keefy Beefy Nov 2011 4:12pm, 16 Nov 2011 6,918 posts	0 Keefy Beefy The gloassary says "Not a pair of Australian trousers - this is the name for a set of "relaxed sprints". Usually between 50 and 200 metres, with perhaps 10 repititions, the goal is to help you improve leg speed, flexibility, co-ordination, and economy."
James1982a Nov 2011 4:13pm, 16 Nov 2011 6,842 posts	0 James1982a but, but, but, but... What do you do between the 'relaxed sprint'?
James1982a Nov 2011 4:13pm, 16 Nov 2011 6,843 posts	0 James1982a & how long do you do it?
The Duckinator Nov 2011 4:15pm, 16 Nov 2011 725 posts	0 The Duckinator I do reps during base. Current structure's something like 3200 (~39s) + 6100 (~16-14s), with about 2 minute recovery between each. They're done with focus on technique and running each rep strongly with no lactic buildup. You probably shouldn't be doing anything like VO2 max reps but something around threshold, with long reps and short-ish recoveries can make a good transition into faster work. You could do 4*1M, first 2 @ 10M pace and the last 2 @ 10k pace. Daviec's ideas of long intervals at a high aerobic pace is a good idea too.