Alright well I'm mainly a middle distance runner that really wants to improve his aerobic strength and endurance for my freshman college xc season. For what its worth I consider myself more of a fast twitch runner based on my readings of the hadd and cabral and what steve magness has written.
Heres a little background..I played basketball for the majority of my high school years and only took up running consistently after my junior year, so this is basically the beginning of my second year of committed training.
PRs: 800: 2:01-looking back at my training over the track season I feel I would've benefited from doing more aerobic support work at 3k pace, but the majority of my workouts were 800 specific, very anaerobic for most of the season
1600: 4:36
XC 5K: 16:36..off of my coaches modified version of paavo..which I think is crap.
okay so ive been averaging about 40 miles a week for awhile now and want to be get up to 60 by August, but I don't want to sacrifice quality for quantity.
Heres my plan and what ive recently began doing:
Sunday- long run...about 10 miles
Monday- easy miles
Tuesday- steady state/ tempo run
Wednesday- easy miles
Thursday- LT/high end aerobic workout on the track...here im basically employing what ive read from magness, hadd, cabral, and igloi. I'll be doing intervals at anything from 3k-10k pace with short recoveries. If I understand this correctly this should be a very valuable workout in improving my aerobic ability as a fast twitch runner.
The high end aerobic workout will be followed by a couple hill sprints, something I picked up from Brad Hudson.
Fri-Easy miles
Sat-Easy miles
Im planning on having a lower mileage week every once in awhile to supercompensate.
So, my questions are,-Would this type of training be more beneficial type of training i.e. quality aerobic work before quanitity, or would logging as many miles as possible be more beneficial (quantity before quality)?
Also what do you guys think about doubling?-even if im only doing 40-60 miles, the long run wears me out as does the Thursday workout
Thanks for taking the time out of your day to help a fellow runner!