I recently started running again in July, after a year break due to a fairly bad Achilles tear, starting at about 15-20 miles per week, and now averaging about 30 with 3x5km, 2x10k, and a 15k on the weekends. I've since posted PRs of 19:20 5K in a local road race and 1:39:46 for a half marathon (both terribly slow by LetsRun standards, I know). I'm hoping to hit sub-19 for the 5K by the end of next July, but need advice on where to go with my training from here.
1. Run about 1 hour 5 days a week and 1.5 hours one day a week.
2. For three or more months do some sort of tempo workout twice a week (at least one day inbetween the two). This is your base phase. Race only a few times.
3. Then for two months replace the tempo's with hard intervals. This is your speed phase. Race often.
4. Then for one to two weeks cut your mileage in half and do no hard workouts. This is your peak phase. Go for it in a goal race.
5. Rest up for a week or two and repeat the whole process over again.
you probably need some tempo stuff to during the speed phase as well
ummmmmmmmmmm wrote:
you probably need some tempo stuff to during the speed phase as well
Good point. On the weeks you don't race during the speed phase do a tempo workout instead.
M-F do 1 mile = 5 miles
Sat. do 2 miles = 2 miles
Sunday do your long run of 43 miles = 43 miles
Total = 50 miles
Good luck.
Here is a basic schedule but arrange it how it works best for you.
Base Phase
Mon: 1 hour easy
Tue: Tempo Workout (ex: 4-5 miles @ half marathon pace)
Wed: 1 hour easy
Thu: 1 hour easy
Fri: Tempo Workout (ex: 6 x 800 @ 12k pace w/ 1:00 rest)
Sat: rest
Sun: 1.5 hour long run (you run it at a moderate pace (marathon pace + 10%) if you have a rest day before and after the long run)
Speed Phase
Mon: 1 hour easy
Tue: Long Intervals (ex: 5 x 1000m @ 5k pace)
Wed: 1 hour easy
Thu: Short Intervals (ex: 8 x 200m @ 800m pace)
Fri: rest
Sat: Race or tempo workout
Sun: 1.5 hour easy long run
Peak Phase
Mon: .5 hour easy
Tue: Easy Intervals (ex: 6 x 300m @ 5k pace)
Wed: .5 hour easy
Thu: .5 hour easy (striders)
Fri: rest or .5 hour easy if race is on Sunday
Sat or Sun: Goal Race
LYDIARD!!! simple n easy.
I just started running the pre made schedule on the pdf file.
I run about anywhere from 7 to 8 min pace and hit about 45 mpw. Dont think about pace, pace will come along with fitness. Id do a time trial for 1600m or more and use the Jack daniels formula for easy runs. No matter how easy, then every two weeks do a time trial.