couple of months building into the volume and adding elements such as plyos, drills, strides, circuits, core and some basic weights and conditioning.
Tempo runs and longer sessions and short sprints.
Now upto about 55-60mpw with;
1 tempo/steady eg 6-7miles in ~35-40mins start at 6.20s down to 5.20s
1 longer session (3x2k, 2x3k or 6x1k all with strides)
1 plyo or short sprints
1 long run (60-70mins)
The rest just easy runs, double 3 times a week.
Vietnam really sucks and most is done on a 500m grass soccer fields or on dirty busy roads in tough heat and humidity.
Example week this past month;
M - AM 45, PM Circuits and Core (7)
T - Steady/Tempo 6.8miles 38mins (7)
W - AM 35, PM 35 + Weights/Core/Conditioning (10)
T - 3x2k with 5x120m strides between each set (6min cut down to 5.50s)(7)
F - AM 35, PM 30+ Core (9)
S - PM Plyos, drills and sprints (6)
S -72mins - 12miles exactly. Felt good so kept rolling. Must have been 5.30s/mile from about 9miles. (12)
Saturday just gone tried OldSub4 session of 1600,1200,800,600,400, 300, 200.
1609- 4:32 (2:16, 2:16)
1200- 2:21 @800m calf cramped! eased up
Messed it up on the 1200 but rest of the session not so bad.
Falling apart this week so taking a very easy week.