Alright, so it is my turn to be the annoying guy who posts up their training plan looking for feedback. You already know that from the subject though, so I'll get to the point.
I have it set up with 3 different weeks of training that I rotate. Here they are.
Week A (80-85 miles)
M - PM - 10 miles moderate pace
T - AM - 3 miles recovery PM - 5x1600m
W - AM - 5 miles recovery PM - 6.5 easy
Tr- AM - 3 miles recovery PM - 3x3200 LT Intervals
F - PM - 5 easy
S - AM - 16 long run
Sn- AM - 5 miles recovery PM - 6.5 miles easy
Week B (80-85 miles)
M - PM - 10 miles moderate pace
T - AM - 3 miles recovery PM - 12x400m
W - AM - 5 miles recovery PM - 6.5 easy
Tr- AM - 3 miles recovery PM - 10k cont LT run
F - PM - 5 easy
S - AM - 16 long run
Sn- AM - 5 miles recovery PM - 6.5 miles easy
Week C (65-70 miles)
M - PM - 8 miles moderate pace
T - AM - PM - 8x400m
W - AM - 5 miles recovery PM - 6.5 easy
Tr- AM - PM - 2x3200 LT Intervals
F - PM - 5 easy
S - AM - 16 long run
Sn- AM - PM - 6.5 miles easy
Rotation is as follows: A - B - A - C
A quick breakdown, since it is probably hell to read and figure out, especially quickly. Also added underlining to the more important workouts.
-The A week is the "main" week and happens every other week. Key workout is 5x1600m, I am using this as a metric to measure fitness/improvement.
-The alternate weeks have 400s for turnover and speed.
-LT work every week, mixing up continuous runs and intervals with small rest for variety, also not always on the track.
-Long run of 16-18
-Every 4th week is a big drop in mileage, in the past I have tended to run the same mileage all the time and I wanted to try out the periodization thing and see if it helps with freshness.
-Mileage varies a bit because honestly, I can't always get up to get the AM runs in. I work full-time and sometimes I need the sleep more than the miles, but I always get at least a couple doubles in on the week.
I made this up myself pretty much, and I think it is good, but I'd like any feedback on things that seems wrong or missing.
I have been doing the LT stuff at a good pace, so I am not worried about that, relaxed but fast, I don't have to push hard to finish it, just stay focused. Recently 5:35 pace.
I think the 400's are going well. Sets of 4 with 200 jog between reps and 400 jog between sets. These leave me wobbly, but make the other track work feel slow, so that is good.
I have some questions on the mile repeats - how fast should these be? I jog a 400 rest between reps in ~2:10, I am running the reps at 5:15. I would guess from the effort level that this is probably my current 10k pace. The workout hasn't been too tough to finish and I wonder if I need to push this harder. Should I be snacking on lung butter and puking my guts out to finish this workout?
How is the overall balance - should I be doing more shorter stuff? Am I wrong to key off of the 5x1600m workout and run it so frequently?
Thanks to anybody who has read this whole thing and if you've got some thoughts I'd love to hear them.