Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
---|---|---|---|
Endurance Runs | 120-180 minutes | 1-2 times | Moderate (70-80% of threshold) |
Tempo Runs | 20-60 minutes | 1-2 times | High (85-95% of threshold) |
Easy Runs | 30-60 minutes | 2-3 times | Low to Moderate (60-75% of threshold) |
Interval Workouts | Varied, up to 60 minutes total | 1-2 times | High (80-90% of threshold) |
Hill Repeats | 60-120 seconds per repeat | 1 time | High (80-90% of threshold) |
Fartlek Runs | 30-60 minutes | 1 time | Variable (mix of low and high intensities) |
Speed Skill Workouts | 20-40 minutes | 1-2 times | High (80-90% of threshold) |
Strength Training (High Rep, Low Weight) | 20-30 minutes | 2-3 times | Moderate (60-70% of max lift) |
Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
Base 3 Workout recommendations
Like in previous bases, the recommended intensity for the Strength Training workout is provided as a percentage of maximum lift, not threshold. Keep in mind that these are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals.
Endurance runs in Base 3
Long Steady-State Run
After a 10-minute warm-up, run at a moderate, steady pace for 120-180 minutes. This run should be challenging but sustainable, falling at about 70-80% of your threshold pace. Finish with a 10-minute cool-down jog.
Negative-Split Long Run
After a 10-minute warm-up, run the first half of your workout at an easy pace (60-70% of threshold). For the second half of the run, gradually pick up the pace until you’re running at a moderate intensity (70-80% of threshold). This run should finish feeling like you could continue running a bit further at the same pace.
Tempo Runs
Progressive Tempo Run
After a 10-minute warm-up at an easy pace, start running at a pace slightly faster than your tempo pace. Gradually increase the intensity throughout the run, finishing the last 10 minutes at a high intensity. This workout should feel challenging but manageable.
Extended Tempo Run
After a 10-minute warm-up, run for 40-60 minutes at a pace that’s “comfortably hard,” aiming for the upper end of your tempo pace. This is often the pace you could maintain in a race lasting about an hour. Finish with a 10-minute cool-down jog.
Interval Workouts
Classic Intervals
After a 10-minute warm-up, run for 3 minutes at a high intensity, then recover for 3 minutes at an easy pace. Repeat this cycle 6-8 times. Finish with a 10-minute cool-down jog.
Pyramid Intervals
After a 10-minute warm-up, run hard for 1 minute, then recover for 1 minute at an easy pace. Next, run hard for 2 minutes, then recover for 2 minutes. Continue this pattern, adding 1 minute to the hard and easy segments each cycle, until you reach 5 minutes. Then, decrease the hard and easy segments by 1 minute each cycle until you’re back to 1 minute. Finish with a 10-minute cool-down jog.
The other workout types in Base 3 can be performed in a similar way as described in previous bases, with minor adjustments in duration and intensity based on the individual’s progress and fitness level.