This is the most interesting thread on the font page right now. The only thing I have to add, as a runner with even less aerobic ability, is don't trade your strength for improvements at your weakness. It's the path to mediocrity. What I mean is, don't work so hard at training your endurance that you don't leave enough room to maintain your speed.
Week 7:
12/22: 6.06 @6:45 pace
12/23: 10 miles (hilly, solid pace but not sure what) 4 20 seconds strides to get the legs turning again.
12/24: 7.08 miles @7:08 pace
12/25: 4mi wu/cd, 4 mile (hard) tempo 22:16 (5:34 pace)
12/26: 7.08 miles @7:13
12/27: 7.8 miles @7:16
12/28: 13.85 miles @6:59
Week 7 total: 59.87 miles
Week 8:
12/29: 6 miles @6:56
12/30: 4mi wu/cd, 4 mile (hard) tempo 22:57 (5:44 pace)
12/31: off
1/1: 10 miles @7:06
1/2: (9.75 miles total)
hard workout. Was over ambitious as to what I could run and this wasn't my best day as my legs felt flat during the warmup. Wanted to do 8x1k and wanted to do the following cutdown: 3:18, 3:16, 4:14, 3:12, 3:10, 3:08, 3:06, 3:04 (or faster). Ended up taking time off after #4 because I knew the last few were going to be struggle, although I probably could have run a few seconds faster on the last 2. The 90s rests were jog 200, and then take the rest of the time off until 90 seconds was up.
3:16, 3:14, 3:13, 3:12, 3:14, 3:19, 3:20
5x200s: 30,31,32,32,31 @mile pace
1/3: 10 miles @6:59
1/4: 14 miles @7:18
Week 8 total: 57.75 miles
Week 9:
1/5: 6 miles @6:57
1/6: 4mi wu/cd, 4 mile tempo 22:24 (5:36)
1/7: 8 miles @6:38
1/8: 7 miles @6:44
1/9: 14 miles @7:16
1/10: 7 miles @7:12
1/11: 9 miles total
2x5x600 on the track in the trainers. Decent day out 43 degrees with little to no wind. Did 200m slow jog in 60s and then 60s standing. Felt pretty good, just trying to get the necessary endurance before working on the 800/1500 stuff which is the main focus. I think I could run a 3k around 8:50-8:55ish in a race
1:47.5 for first 9, 1:43 last one
Week 9 total: 59miles
1/12: 6 miles @7:16
1/13: off
1/14: 4.25 miles wu/cd 4 mile tempo 21:49 (5:27pace)
my training up to date. First three weeks were a wash due to the ankle injury so it's really the last 6 weeks I've gotten in good consistent training.
Edit: 4x100 strides after the 5x2x600 workout
Feel like I'm in roughly 1:59 800m, 4:08 1500m,8:50 3k, 15:45 5k shape. I'd be interested to see what others think of my current fitness and training so far. 1st race will be in about a month
1/15: 8 miles @7:12 pace - easy day before hard workout tomorrow
training to date:
1/16: 3x2000 w/400m jog in roughly 2:00 in between. 5minute break. 4x300, 45, 47, 47, 46high. wanted to get in some 1500m pace stuff in. 1:45 walking recovery in between (8.75 total)
1/17: 7 miles on the treadmill @7:20 pace (felt crappy)
1/18: 12.33 miles @7:01 pace (felt bad again)
Weekly mileage total: 50.33 (took a day off but not happy with mileage total)
1/19: 6miles @6:57
1/20: 4 mile tempo (4wu/cd) 21:34, solo, in trainers, closed in a 77, felt like I could have gone 21:20, but I lost focus and slipped for a few laps off of the 80 second pace I started at.
1/21: 10 miles @6:59
1/22: 7@7:19 (I think my gps was off for the 1st 1.5 miles but this is what it said.
1/23: 12x300 @47.7 pace w/ 300m jog in between in about 1:42 (2:30 cycle) 8 miles total
1/24: 7 miles @6:46
1/25: 13 @6:43
total mileage: 59 miles
1/26: 6 mile wu, 4 hill sprints roughly 600m (I'd put down the times but it's not really quantifiable and the hill was shorter than 600, but i don't know by how much) 10 total
1/27: 8 miles @6:40
1/28: 6 miles @7:04
1/29: 6x1k w/200m jog, 30ish seconds standing (on a 4:30 cycle; ex. 3:00 1k, 1:30 recovery) 2:59, 2:58, 2:58, 3:05, 3:09, 3:10 (3:03 avg), didn't feel that great (8.38 total)
1/30: 6.8@7:24 pace, cold and tired
1/31: 14.17@6:51
2/1: 6.71 @6:45
total mileage: 60.06
2/2: 7 @7:15 ran on slow trails
2/3: 20 minute tempo roughly 3.7 miles on the roads, grass, cinders, finished the 90 seconds on the track. Had to slow down on some sharp turns to not get hit by the cars. 2:00 minute rest, 6x200s: 30, 29, 30, 28high, 29, 29. 75 seconds for slow 200m jog in between
2/4: 8 miles @6:50
2/5: 7@6:52
2/6: workout, 1600, 1200, 1000, 800, 600, 400 (400m jog in 2:10ish between each, 300m jog only after the 600)
1600 4:44
1200 3:39
1000 2:59
800 2:22
600 1:42
400 61high
there wasn't an assigned pace, so the slow down after the mile wasn't really due to being tired for me but the guy leading the rep took it slower.
2/7: 13.75 miles @6:40
2/8: 6.7 @6:58
weekly total: 60.1
2/9: 7 @7:10
Would be curious to see what kind of fitness that I'm currently in. Haven't done much speed but I think I'm pretty fit aerobically compared to where I was in the past.