Hey guys, I want some analysis of my cross country training plan for the next few weeks. Here it is:
Mon-Hills (8x50sec at 5k effort)
Tues: AM 5mile PM8miles
Wed: AM tempo,(3-4 miles) PM intervals (like6x200,
Thurs: 9 miles
Friday: 10 miles
Sat: Long run 14 miles
sun off
that week repeated for the next week
Mon: workout. 1-1.5 mile threshold, then 800 breakdowns: 600/200, or 500/300. 5k pace on the 600 or 500, and about 3k pace on the 200/300. 5 sets of those, then another threshold rep, and then 5 mor sets of breakdowns. so workout goes like this: 1.5 mile threshold, 500/300 x 5, mile threshold, 500/300 x 5
tues: AM 5 miles easy PM 8 miles easy
Wed: AM 4 mile tempo, PM short speed stuff, 5x200?
thurs: easy 8
Fri: easy 10
Saturday: long run 14 miles
sun: off
I will substitute mondays workout with 1000's or 800's at threshold pace with short recovery, 1:30-2:00, later this season.
I'm not planning on doing V02 stuff. Maybe a set of mile repeats later this season, towards the middle or end. And nothing much faster than 4:55-4:50 mile pace.
What do you guys think. My plan won't change much from that as of right now. Do you think its good?