Do you guys also have some tips to train and recover even better.
At the moment my training is like this:
Mon: solo
10 miles ( 6:00/mile ) + 8*100 m strides
Tues: Group
Short fast intervals
20*400 ( 70 ) or 2*15*200 ( 30 - 32 ) rest 45 sec
Wens:
Am: solo
45 - 60 min ( 6:00/mile )
PM: solo
strength training 60 min
Thurs: group
Long intervals at 5 - 10k pace. short recovery
8*1000 - 6*mile or 4*2000
Fri: group
30 - 45 min run ( 5:30 ) + 45 min strength
when thursday is easy: something like
15*300 ( 51 > 48 ) 45 sec rest or long stuff 2*2000 ( 6:20 )
3 min rest
Sat: solo
6 mile recovery run ( 7:00 - 7:30/mile )
Sun: group ( example of two weeks ago )
2 hour training is the hills.
15 min warming up.
2*5* hill sprint up a 100m hill at 10%
10 min at ( 5:00 mile intensity )
5*lap done back to back
hard uphill 200m 8%
Sprint 100m 5%
300 m jog back down hill to recovery
10 min at ( 5:00 mile intensity
15 min cooldown
the group i train with 10 - 15 members each training.
You have to run 2:00 ( 800 ) 4:10 ( 1500 )
8:45 ( 3000 ) or 15:00 ( 5k to enter )
It's a group under gudiance off Bram Wassenaar
Out of the Netherlands.