MarkAllenOnline.com used to have a recommendation for base training that no longer appears on the general (free) site...I suspect you need to sign up to get to the info. If I recall correctly, it stated that all workouts for 3-4 months should be at a HR of no more than 180 minus your current age (there were some minor adjustments based upon current fitness levels). I believe this is also referred to as the Maffetone Method which is supposed to train your body to burn fat as fuel and allow you to get faster at lower HR levels. Allen calls it building your aerobic engine and says that it was one of the most important parts of his training that helped him reach his levels in Kona. He also mentioned that it helped him stay injury-free as opposed to some others who hurt themselves with too much intensity too early in the season. I think Mike Pigg also used this in his training.
After you have built a rock-solid base, you sign up for one of the 16-20 week programs. I don't believe that this method requires 30 hrs per week of base training.
After you have built a rock-solid base, you sign up for one of the 16-20 week programs. I don't believe that this method requires 30 hrs per week of base training.