<human>: I have been reading this subreddit for at least two years.

One of the things everybody here seems to agree on (and it is said over and over again) is how an aerobic base is so important. 

People wanting to get faster for a certain distance or just in general are generally answered with: ''up the milage and when you get to a decent milage for the distance you want to race, add speed work''

For the past month I haven't really run and I did a lot of hiking with weight on my back without sufficient food or sleep.
I want to get back into it and from what I always read, I would think intervals and tempo runs would be a bad/worse idea than starting to build up milage again?

Sorry I'm a little all over the place, the

Can you give me a shortened version of the text?
<bot>: is I want to understand why I'm better off doing slow 10k's for the next month rather than 3-4k tempo runs.