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Subject: RE: reasonably good summer training program
Body: I like the gist of this approach, although it could be a bit more flexible, IMO. 60 minutes is perfect for daily mileage, and 30 minutes is reasonable for doubles, but 90 minutes every long run seems a bit constrained. The occasional 2 hour run is beneficial, as is a hard 60 minutes on hilly terrain.
Also, I would echo what the others said about a weekly "BRUTAL" workout being rather excessive. I like two hard workouts a week, in addition to the long run -- yes, even during the summer -- but each one shouldn't be so hard that you still feel thrashed two days later. Two fairly hard workouts will provide greater training stimulus than one very hard workout, and with less injury risk.
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.
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
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