What is the best year-round, non-periodization training schedule?

6 miles per day, six days per week.

Last year, I 'peaked' three times using plans from Brad Hudson's book and it seemed to work pretty well. Staying in race shape year-round is in-line with Hudson's thinking (at least what's conveyed in his book...his periodization isn't as dramatic as what most books/coaches recommend). I'm not as fast as you (17/35/80 min PRs for 5K/10K/1/2mar), but I managed PR's at 5K, 10K, and the half marathon with this approach. FWIW, I'm 32 and have been running since my mid twenties mostly using Pfitzinger style plans to train for marathons, until last year.

Hope that helps!

Thanks swimmer boy -- I actually have the Hudson book. How was your year laid out? Did you do the program, rest a few weeks, then start again?

how bout malmo training thats pretty laid back, beside the fact that you cant double. you can just do 2 workouts and 1 long run should be sufficient. For your first workout, do either short semi fast reps or long interval each week while keeping a steady tempo workout each week.

Yeah, I rested a few weeks between plans. I tend not to take much rest throughout the year because I'm antsy to start training again, so I'll dip down to 20-35 mi/wk for 1-2 weeks then start back up. I never hit high mileage (max at 70-80 mi/wk for marathons, but last year was more like 60/wk) because of time constraints, so I think that's why I can get away with not having to take too much time off. This is also in line with Hudson's advice - year-round medium mileage and medium intensity. I raced a half marathon in early May, half marathon in early August, and 10K in mid-Nov. I set my 5K PR a week before the half in early Aug.

Sunday: Long Run

Monday: Easy Run

Tuesday: Threshold Workout

Wednesday: Easy Run

Thursday: Easy Run

Friday: Speed

Saturday: Easy

Threshold Workout: 4-5 mile tempo or cruise intervals (8 X 1000, 4 X 2000, 5 X 1600)

Speed: hill workouts, intervals, or repetition training (do not exceed 3 miles of volume)

Week of the race: one workout

Repeat, Repeat, Repeat

Thank you, guys. Exactly what I'm looking for. Consensus seems to be long run, tempo/threshold (as malmo would say, "What is a tempo?"), and speed. Rinse and repeat, rest if necessary.

Swimmer, which one of the plans did you use- 5k,10k, half marathon?

Speed means a lot of things; could be anywhere from 6 x 10sec hill sprints, up to 6x800m if you're a marathoner. Try to cycle through a bunch of them, and use hills whenever you can.

I would also suggest to liven up another of your runs each week with half a dozen fast strides, or some drills. You can easily do a few hill sprints after a weekly tempo, or liven up a tedious long run; it only takes 5 more minutes and ticks one more box in the development plan. A small dose of speed/power/form work 2-3x a week will pay off in all the longer distances and in less injuries.

bump

I'd suggest settling into the following routine

Day 1: Recovery Run

Day 2: Threshold Work

Day 3: Easy Run

Day 4: Easy Run

Day 5: Speed Work

Day 6: Recovery Run

Day 7: Long Run

Threshold Work days are alternated between AT-Tempo runs, LT-Tempo Run and LT-Repeats

Speed Work days are alternated between Fast Intervals, VO2 Max Intervals and Groove Intervals

Long Runs are alternated between easy paced long runs, steady state long runs and progression long runs.

On race weeks your week would like as follows:

Day 1: Recovery Run

Day 2: Race week mixed workout (cut-down)

Day 3: Easy Run

Day 4: Easy Run

Day 5: Shake-out

Day 6: Race

Day 7: Recovery Run

Let me know your mileage range and I'll fill in more specific examples.

Care to fill us in on what a "groove interval" is? I've seen all the lingo from all the authors and books and coaches and posters on here, but this one is new to me.

Hi I like the sounds of this. Im looking to settle into a routine whereby I don't need to obsess over details all the time and just run.

Could you fill out o more complete schedule for me. FYI, Im 32, 33 min. 10k, 1:15 Half marathon. Looking to focus more on 10k this fall, and due to injuries this past year I'm looking to top out around 55 mpw. Mon. and Thurs. I cross train on an elliptical or Exercise bike. I can double 2-3 times a week. Thanks

A 34 flat 10k is not easy to run, when you are 40 years old. What is your e-mail?

Stache: Groove intervals are a term I use for repeats of between 1k and 2k done at 6k-10k race pace (i.e 93-97% vVO2 max) with 40-50% recovery time between each.

They are slower than classic VO2 Max but faster than Daniel's Cruise Intervals. Basically they teach your body to deal more effectively with a slowly raising lactate environment like what happens in many of the races between 5k and HM. Other names you prbably have heard these called include: marathoner's speed work, 10k pace intervals, etc.

Typcial example may be: 6 x 1600 w 2:00-2:30 jog recovery

For a schedule in the 55-60 mile a week range here are some suggested workouts by type:

AT - Tempo: 7 miles

LT - Tempo: 4 miles

LT - Repeats: 3 x 3k w 2 min jog

Groove Intervals: 5 x 1600 w 2:00 jog

VO2 Max: 7 x 1000 w 2:30 jog

Fast Intervals: 16 x 300 w 1:30 jog

Easy Paced Long Run: 14 miles

Steady State Long Run: 12 miles

Progression Long Run: 12 miles

Race Week Cut-Down: 3k @ LT, 2k @ Groove, 1k @ VO2 Max, .5k @ Fast Interval with a 400 jog between each

On doubles: I love doubles but only once the primary easy run gets above 1 hour in length (except long runs). For most people this means starting to add in doubles once 60 miles per week has been reached.

For example, once your Day 3 and Day 4 runs are up to 60 minutes in duration I would keep them at 60 minutes and add in a easy 20 minute secondary run rather than lengthen the duration of those runs.

I'd just like to add one thing to the already given good advice on what your weeks might look like. I've also adopted a non-periodized schedule, and I've found it fairly essential that it still remain cyclical. By that I mean, throw in a week of significantly reduced volume every three to five weeks (even if you're feeling good). I personally sprinkle in some higher intensity running than usual in those down weeks, but not too many reps. The main purpose is that if you're not scheduling any planned downtime in an annual schedule, you need to get some real solid recovery in there on a consistent basis.

a little confused, aren't LT and AT the same thing under different names??

What would these be for me as a 55 yr old 38min 10k runner?

(this is one of the best threads recently, thaks for your contribution)

LT is Lactate Threshold, sometimes also called Anaerobic Threshold. This is Tempo Run pace in Daniels (LT or AnT to others).

AT is often referred to as Aerobic Threshold. This equates to Marathon Pace in Daniels.

For a runner in 38:00 10k shape

LT pace (lactate threshold) would be: 6:16 - 6:24 pace

AT pace (aerobic threshold) would be: 6:33 - 6:42 pace

LT pace is approx. 89-91% of velocity at VO2 Max

AT pace is approx. 85-87% of velocity at VO2 Max