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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: State Subject: RE: reasonably good summer training program Body: I did something called the 30-60-90 plan last year and dropped nearly a minute off my 5K time. Do this in the summer ONLY. During the season, cut down on mileage and add another speed workout that leaves you feeling fresh, not destroyed. The breakdown: 1. 60 minutes of running everyday at comfortably steady pace. Example, a 16:5X 5K guy would do most of his runs at 6:50-7:15 pace. Run at a pace that allows you to stay sharp for the next day. 2. If you want to run a second time during the day at any time, run for 30 minutes at your "steady" pace. Do a 4x200 set of strides after this run. 3. Long Runs are 90 minutes at your "steady" pace. It's long enough to reap the endurance benefits yet not drain you for tomorrow's 60 minutes. 4. One really difficult workout once per week. It can be a tempo, mile repeats, something that hurts. 5. Take a day off it you feel like crap. Going out and running 9 miles at 8:15 minute pace does nothing for a mid-distance to 5K guy. You are almost better off running hard for 2 miles instead. Stay fast. Your week should look something like this: M: 60 minutes/30 minutes + 4x200 strides T: BRUTAL WORKOUT or solid tempo run. W: 60 minutes TH: 60 minutes/30 minutes + 4x200 strides FR: 60 minutes ST: 60 minutes or 30 minutes or OFF SU: 90 minutes Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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