longjacksss wrote:
you adapt to a point and it depends on circumstances.
ran a 450 mile solo warm up and it was choppy and dull, then coach had me follow a great athlete for 430 time two, and i just followed in his footsteps literally, felt very easy, maybe the mind set in, that we need to do a proper job here?
another time in the middle of the winter, where i was running 90 miles a week at 530 to 630 mile pace, and i went for a few runs with a fellow from switzerland that started training with John Walker, where 5 min a mile was average, and the pace felt under those circumstances like a million miles per hour, asking myself, why am i doing this? i suck.
after my first proper buildup, miles, then quality 1-3 km work, minor intervals, 64 second quarters felt slow, while earlier on in the season, that felt like sprinting.
i was following more modern lydiard, but if i were to do it again i would repeat the different phases, except, not build up more than 10 weeks with just mileage, it took too long to get up to speed,
the build up of 8 to 10 weeks, i'd do about 20 percent less mileage and 20 percent better quality, i was doing 90 miles / week, so the running component would be down to 65 miles/wk
every two weeks, take a weekend to do only cross training, easy, fun
20 percent bike swim other aerobic
in the build up phase, do a basket of 100 m full recovery strides, and one hill repeat session, of 300 to 800m fairly hard.
weights 30 to 40 minutes two times per week
if there is any sluggishness two days in a row, cut the work in half until their is jump in the stride.
10 weeks of that and you'll be right
maybe a schedule would be
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am 4 miles every day morning except sunday
afternoon 6 miles every days omit on quality days
2 quality days
one 1.5 mile warm up. 2 sets of 10x100 of 150m strides. if you can run 12 x 100m then strides can be in 14 sec... run the last couple a bit faster. 1.5 miles warm down
3 miles easy, then 4 x 800 m tough hill repeats medium hard challenging walk down recovery.
one long run of 15 miles on the hills sunday, next sunday no running cross traning.
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this build up phase should set a person up for the pre race phase where you do things like 6 x 1 mile, 4 miles hard, resistance long sprints, quality sessions with rest says between.
in the peaking phase, you improve the quality of the workouts further, and lessen the volume down to 60% or less the buildup.
after a couple of tune up races, cut the mileage and you're peaked for champs or important races...
the schedule is for the 800m-miler type and 5k