Xklatt21 wrote:
prior to about 3 months ago the most MPW(miles per week) i have done is 10-15 all of which were intervals and tempos but about 3 months ago i read daniels running formula and changed my running schedule to this for the past 3 months
RR anywhere from 7:45-8:30
sunday 8 mile Lr @ 7:00-7:30
monday easy 4 mile
tuesday 4x 1k @ 3:20 with 2 minute rest (pretty easy) 1 mile wu 1 mile cd
Wednesday rest
thursday easy 4 miles
friday 5 miles total 3 mile tempo
saturday 5 miles easy
total 30.5 miles
this is what my average week looks like what do i need to change to get my ambitious goal of a 10:30 2 mile previous pos from 3 months ago 10:16 3k and 4:48 15 on flat indoor track
I've felt for a few years not that whatever you haven't been doing is what you need to start doing.
But you need to choose wisely and also ease into it.
You lack:
Hills
Short sprints
Strides
Long run
Sunday, thursday, and saturday do 4 x 60 strides after easy an lr.
I would also increase your saturday easy run to six miles and sunday to 9 miles.
Add hills to your tempo run day.
Wednesday is your rest day. After a few weeks of adding the above, why not also add
a speed day on Wednesday? 1 mile jog wu, A, B, Cs running drills, 4 x 60 strides, 4 x 60 @ 85, 90, 95, 95%; mile jog
5 minute recoveries between the 4 x 60 (unless it is a cool day). You can take a mile or two off of the longer runs as you near your peaking season.