3 Days a Week Mile Training

here is the plan I have now:

http://tinypic.com/r/1621keb/9

5-8 mpw program? Hopefully you're squeezing in 25 mpw elsewhere of base mileage

Wut m8 wrote:

5-8 mpw program? Hopefully you're squeezing in 25 mpw elsewhere of base mileage

I am trying to do the best I can with limited time.

Wut m8 wrote:

5-8 mpw program? Hopefully you're squeezing in 25 mpw elsewhere of base mileage

The plan peaks a 15 miles.

You would get in much better shape just running a 10 miler 3x week. MUCH better

bapoh wrote:

Wut m8 wrote:

5-8 mpw program? Hopefully you're squeezing in 25 mpw elsewhere of base mileage

I am trying to do the best I can with limited time.

Oh shut up with the "time" excuse. Everyone has time to run every day. Just admit you only want to run 3 days a week, and roll with it.

Speaker of hard truths (the real 1) wrote:

bapoh wrote:

I am trying to do the best I can with limited time.

Oh shut up with the "time" excuse. Everyone has time to run every day. Just admit you only want to run 3 days a week, and roll with it.

The question was not, how do I win the Olympics.

bapoh wrote:

Speaker of hard truths (the real 1) wrote:

Oh shut up with the "time" excuse. Everyone has time to run every day. Just admit you only want to run 3 days a week, and roll with it.

The question was not, how do I win the Olympics.

Listen hobbyjogger, this isn't the place to optimize your laziness. You don't need to be an Olympian to work hard, cut the excuses, and push yourself.

Badthreadpointer_REAL wrote:

bapoh wrote:

The question was not, how do I win the Olympics.

Listen hobbyjogger, this isn't the place to optimize your laziness. You don't need to be an Olympian to work hard, cut the excuses, and push yourself.

OK. What plan are you proposing?

elcapitainobviouso wrote:

You would get in much better shape just running a 10 miler 3x week. MUCH better

This would be a Fartlek? At the pace I am currently running, this would be to long for a Tempo effort.

if this is a troll post, 9/10. the effort is there and now you're getting responses, keep on the grind

Bernie Allen did a top 10 finish at Boston off three days a week (two 10 milers and a 20 on the weekend).

I'll give a serious response within the confines of the question.

If you're doing hills (but please be more specific - I see a grade for the hills but not duration, e.g. are these 10 second hills or 2 minute hills?) and also a tempo and nothing else, then you should feel free to make your third day quite hard as well. Do a long run with interval segments or progression run (finishing at or faster than tempo pace).

For example, run 8 miles and do miles 4-7 with 2min hard/2min easy. Or run 8 miles starting easy and then slowly working towards your tempo pace, which you'll run during miles 6 and 7, letting yourself go even faster in that last mile.

The point is, if you're only running three times a week and therefore recovery isn't such an issue, you should make this third workout both somewhat longer and also variable in pace.

ask HRE wrote:

Bernie Allen did a top 10 finish at Boston off three days a week (two 10 milers and a 20 on the weekend).

I am not trying to place in a marathon, only speed up in a mile!

ask HRE wrote:

Bernie Allen did a top 10 finish at Boston off three days a week (two 10 milers and a 20 on the weekend).

A sign of an excellent community you can't tell who is a neck beard and who is a troll.

The hill interval is 0.25 miles long 6% grade, jog down and then rest 1 minute.

For the long run, that makes a lot of sense. It will probably pay off in the last lap where you need the muscular endurance, running on tied legs.

It also seems like I could redline the tempo since I don't need to run the next day.

Thanks for the reply.

5 miles easy twice a week. 6x800 comfortably hard once a week.

But yeah, you are the laziest hobbyjogger I ever heard of. you cant say "I want to be good" and then "how do iget good without trying"

whata gooober

Have you actually run an all out mile recently? If so, what was your time?

A 48 minute 10k indicates you haven't worked much on your aerobic development. The mile is largely an aerobic event, especially for slower runners.

The person above who said run 10 miles a day 3 days a week is right. You need to develop aerobically so that you can run faster.

Main suggestions:

* Do a mile time trial every 2-3 weeks, don't wait 10 weeks. You can warm-up 1 mile, do a mile time trial, and then run e.g. 5 miles easy instead of a 7-mile "long run."

* Vary up the intervals more... 4x400 is okay at first but do 200's, or 6-8x400, or 150m sprints, or hills some weeks. Also do some easy running before and after to get more miles in.