If I start working on LSD and low intensity( <80% HR) work outs now in the month of October, and keep it until March '07, will that be beneficial fo me in terms of building a big endurance base, or is it too long of a period to work out at that intensity? Will it come to a point of diminishing returns for my endurance building, or should I go with the More is More school of thoughts?
Thanks.
You can never build enough base. Take it through April or May if you can. You will experience the diminishing returns only once you take it to the next phase.
If I start working on LSD and low intensity( <80% HR) work outs now in the month of October, and keep it until March '07, will that be beneficial fo me in terms of building a big endurance base, or is it too long of a period to work out at that intensity? Will it come to a point of diminishing returns for my endurance building, or should I go with the More is More school of thoughts?
Thanks.
Given the well-established time course of improvements in performance resulting from training, that’s about twice as long as ideal (i.e., your performance will begin to plateau after about 3 mo). At that point you’ll only improve further by increasing your training load (i.e., “more is MORE”), by increasing the intensity, the volume, or both.
You will want to inject more intense workouts (LT intervals, LT tempo) into your training training after two things occur, (1) You have maxed out the gains from your sub Aet training, i.e. your pace at Aet hits a plateau, (2) You have enough miles under your legs so that your body can handle the demands of LT type of running, i.e. you can take the pounding without getting hurt.
Making the switch will depend on your experience (athletic age as some call it) and your “existing base”. You should think of the move to more structured intentisy workouts as a transition. I like to do a month of high frequency Aet type running–nothing over 80% max. In the seocnd month I will introduce fartlek runs and 2-3 minute threshold efforts here and there. I also will throw in a 5k running test on the treadmill. Mileage is building throughout these two months and intensity is sprinkled in where appropriate–this is more to get my legs, joints, tendons, ligaments, and muscles ready for the real work which happens in either month 3 or 4 depending on my fitness at the time. Once you start to introduce LT work you apply the same priciples–tempo runs of 15min, progressing up to an hour. LT intervals of 3min, trending toward 6min, reducing the rest interval as you get stronger. Tune-up races should enter the picture now too. Everything should increase in a step-function like manner, not exponentially as many runners do. Patience is key and staying healthy is paramount. And if you get through these stages in good health, then you can think about doing the “real” intensity work–V02max intervals, etc.
That’s quite a long base period. I would also suggest doing some pure speed or neuromuscular work once a week or every other week during that period. It would be built in to one of your aerobic sessions. Strides on the run or 100m repeats with 2-300m recovery after each one. Spin-ups on the bike. 25 sprints in the pool or fast-fist drill in the pool. Doing these workouts make it easier to transition to faster workouts when the time comes. Just make sure the recovery after each effort is fairly long.
Thanks for the great advice.
P.S: Thanks to the other posters. Apparently all of you are in the same page.
That’s a very long period of time to go at low intensities. Not that 80% is that low though…But <80% leaves much to interpretation. I personally would do real lower intensity base building for about 8-10 weeks, not more. And don’t forget that by taking the intensity out of the game you can and should increase the training volume. I don’t think there will be a point of diminishing returns, you will just not benefit from it anymore by doing the same thing, day in and day out. During the base period I definitely think that old school style MORE IS MORE is a good thing. But at the same time I think it is important to allow your body to rest and recover, weather that is after a long training day, or after a high volume week(s).
I was under the assumption that it was closer to 4 months??
I could be mistaken tough but i tought Hadd said that 4 months was ideal.
Anyway just wanted some precision
Thanks