How does one periodize a low mileage high intensity Xtraining based plan?
This is for middle distance old(er) runner stuff. Can't or won't do high mileage.
Here is the example I am looking at at:
http://www.runnersworld.com/masters/gary-patton-plodder-to-world-class-miler
Basically it is:
Two hard running days. ( hard progressive 7 miler and a track workout, for example)
One hard eliptical day 80% with sustained surges 90-95% after warm-up
One hard bike day 80% with sustained surges to 90-95% after warm-up.
Strides after and additional running or Xtrain day. ( subject of article did pool running plus strides)
Healthy amounts of strength training/ROM etc.
I know how to build up to this, and have, but how long do you bust butt at something like this before racing season?
Is it a year round program?
I have done weeks of this(after building up) , it can be pretty intense, and I would imagine fitness enhancing. I have also gotten a cold both times and backed off because I don't play around with respiratory stuff, so I wonder about the periodization/sustainability of the program?
How many 50-60 year olds could hack this kind of training? I wonder if I can.