running every other day program

4-5 x mile every wednesday. Fartlek every friday. Long run every sunday.

Bike or swim on the off days.

Thanks for the idea. Was thinking more of like doing 7mi every other day with a longer run, say 10-15mi depending on goals. I don't know we'll see I guess

If you want to run 5k-10k you need to do at least 1 workout per week other than the long run.

br0ski wrote:

If you want to run 5k-10k you need to do at least 1 workout per week other than the long run.

And that would be a tempo. Save the intervals for later.

Sure but when is later? he never really specifies his race schedule. I would suggest keeping things faster and harder on your run days to limit mileage and to use the cross training as his endurance work. Similar to Triathalon training. Obviously I don't mean 200s on the track but running a slow 7 miles wouldn't be as beneficial when you are just swimming or biking the other day.

Thanks guys. I think you're both right. First race planned is a 10m in late March. Was thinking mainly tempos and race paced longer reps once a week with a long run. So this week (3 days) would be T- 5m tempo, R- some type of slower/longer intervals, Su- ~12mi. Next week runs would be on M,W,F,Sa. Probably a tempo, steady pace, long, and maybe a fartlek.

I did something similar in my 40s. From my experience I would suggest that at least every other week you alternate a short intervals workout, like 12x400, or some mix of 200s, 300s, 400s to work on speed and higher intensity. For 5k in particular you need some training at that higher intensity level.

What do you do now? Are you back to running daily?

Thanks. I think I'll just try that workout, plus steady state/tempo efforts for the rest of the time. At least until this 10m and see what comes out of it.

Maybe

easy 30 min

Off

hill repeats 6-8 x400

Off

easy 40 min

Off

easy 75 min

Off

easy 40 min

Off

tempo 2-3x1000

Off

easy 50

Off

easy 90

Off

easy 30

Off

hill repeats 8-10 x 400

Off

easy 60

Off

Progression run 60 min

Off

easy 30 min

Off

50 min with 100-200m repeats

Off

Easy 40

Off

10k race or simulation

Repeat as necessary with hill repeats longer like 800m or faster overall easy training paces, or longer long runs, etc, etc

bump i'm curious as well

I do med hard every other day. You can do standard workouts. You do need the intensity to do well in the 5K and shorter races. Let your body adapt to the training load. Do not add new workouts or training suddenly.

Your workouts should be only as hard as your ability to recoverfor the next session.

For masters runners they should maintain year around fitness with a couple of months lighter than normal.

5 x 400

easy day

20 min tempo

easy day

Hills 6 x40 sec

easy day

Periodization I feel is where Masters runners get hurt. You can't do base training and not include workouts that you will be doing later in the season.