coming off base phase/when to up the pace.

[TheEd]

A fine happy new year to you Jon .. when on the base and coming off it, always be aware not to start off to quickly as you have no fast running in your legs, so always advisable for you to start off at an even pace

we can juggle the sessions around with 1 week of tempo running etc, so you don't stay too long on the base without variation

this is an example of the variation

Sat: 4k time-trial

Wed 8k tempo run

Sat up to 12k tempo run

what you do in-between sessions is entirely up to you, though the idea behind this is to keep everything enjoyable

please give me your thoughts on this

TheEd