Definition of a Good Base

samson said:

What is your definition of a good base (before
starting intervals or other speedwork)?

This is all relative. What is the race distance? 800m, mile, 5k,
marathon? A generic definition would be that you can comfortably hold
a pace for x distance, and that your body completely recovers before
your next workout.

john

samson said:

What is your definition of a good base (before
starting intervals or other speedwork)?

When you are certain that what you are currently doing is not getting you
anywhere anymore.

steve common said:

samson said:

What is your definition of a good base (before
starting intervals or other speedwork)?

When you are certain that what you are currently doing is not getting you
anywhere anymore.

I like that one best.

Karen

live! vicariously!

The first level base is when you can run for a continuous twenty
minutes
five times a week without getting tired at all. Then you can start
doing intervals and endurance runs.

Other bases are relative to what you are training for.
If you are going to get to the low three hours in a
marathon, you want to be doing 100 km a week.

samson said:

What is your definition of a good base (before
starting intervals or other speedwork)?

A good base for me would be about 70-80 miles of plodding a week. But I'm not sure
if that's what you meant to ask.

For a beginner who is trying to build a good foundation prior to speed work, I'd
start by recommending that they consistently run about 4-5 times a week, and one
of those runs should be somewhat longer than (about twice as long as) the others.

Then introducing a speed workout that is about the same total duration as the
shorter runs is appropriate.

I'd recommend that beginners do speed work that is endurance-oriented -- don't
try to go up around anaerobic paces. For example, if your 5k pace is 7:30/mile,
banging out quarters in under 90 seconds isn't worth it for the injury risk.
Better to do half-miles at about 3:30-3:45. Same principal if your race pace is
different -- the point is, you want to the reps to be short enough to max out
your aerobic system, but not so short that you are hammering them out much faster
than race pace. Reps of about 3-4 minutes duration, at 3k-5k race pace are a good
starting point.

Cheers,
--
Elflord

In article <[email hidden]>, [email hidden] says...

Quoted message said:

samson said:

What is your definition of a good base (before
starting intervals or other speedwork)?

A good base for me would be about 70-80 miles of plodding a week. But I'm not sure
if that's what you meant to ask.

For a beginner who is trying to build a good foundation prior to speed work, I'd
start by recommending that they consistently run about 4-5 times a week, and one
of those runs should be somewhat longer than (about twice as long as) the others.

Then introducing a speed workout that is about the same total duration as the
shorter runs is appropriate.

I'd recommend that beginners do speed work that is endurance-oriented -- don't
try to go up around anaerobic paces. For example, if your 5k pace is 7:30/mile,
banging out quarters in under 90 seconds isn't worth it for the injury risk.
Better to do half-miles at about 3:30-3:45. Same principal if your race pace is
different -- the point is, you want to the reps to be short enough to max out
your aerobic system, but not so short that you are hammering them out much faster
than race pace. Reps of about 3-4 minutes duration, at 3k-5k race pace are a good
starting point.

Cheers,

This is what I needed to know. I'll run 880s and see what happens.

Thanks,

S.

samson said:

What is your definition of a good base

Well you have to start with a clean product, and for making base
that's usually about 95% pure, or better. The rest is easy.

D Stumpus said:

Quoted message said:

3. I have found 440's at a quicker pace to be just as effective for me. I
don't think at the recreational level that there's that much difference. Do
what is most fun.

I think the issue for beginners is that many will be able to do the 440s at a
much faster pace than they do the 880s. This wasn't the case for you because
of your solid base, and also your natural aerobic profile. Beginners have a
much greater falloff from sprint speed to distance, and that shows up even in
quarters.

I found I was able to bang out quarters in about 80-85 seconds as a beginner
(~6:30 a mile 5k)

Cheers,
--
Elflord

Definition of a good bass.

John Entwhistle

samson said:

What is your definition of a good base (before
starting intervals or other speedwork)?

How are you gentlemen !!
All your base are belong to us.
You are on the way to destruction.

(Miss Anne Thrope) said:

Definition of a good bass.

John Entwhistle

Phil Lesh

rick++ said:

The first level base is when you can run for a continuous twenty
minutes
five times a week without getting tired at all. Then you can start
doing intervals and endurance runs.

Other bases are relative to what you are training for.
If you are going to get to the low three hours in a
marathon, you want to be doing 100 km a week.

idiot