The simplest training plan that will get you good results (like, 90-95% of what you could with optimal training) is probably to run 1 hour easy with 8 x 100m strides 4 times/week, 1 hour with the middle 30 minutes hard 1 time/week, and 2 hours with an hour moderately hard 1 time/week (and one day off/week).
Saturday long run of 25 miles, Sunday off
Wednesday fartlek of 50x1 min hard/easy
All other runs easy.
Every 3 weeks reduce the long run to 16 miles.
This resulted in a 2:11 debut marathon.
Debut marathon winner wrote:
Saturday long run of 25 miles, Sunday off
Wednesday fartlek of 50x1 min hard/easy
All other runs easy.
Every 3 weeks reduce the long run to 16 miles.
This resulted in a 2:11 debut marathon.
how much total volume?
Debut marathon winner wrote:
Saturday long run of 25 miles, Sunday off
Wednesday fartlek of 50x1 min hard/easy
All other runs easy.
Every 3 weeks reduce the long run to 16 miles.
This resulted in a 2:11 debut marathon.
Which runner?
Easy interval method promoted on these boards by Klaas Lok is simple, easy to implement, and based on anecdotes shared on this board and elsewhere (myself included), seems to produce solid results particularly in the middle distances. There are several threads on this on the message board already (sometimes referred to as the very similar, but slightly different "Verheul Method").
If followed to the letter, you can run anywhere from 40 to 70 mpw on this, with a solid 30 - 40% of that volume being high quality, but low stress, running.
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ghost of Lydiard wrote:
The DANCAN system by coach JS on the boards is outstanding as the simpliest most effective. You find it at :
Of course this is me , the magic coach JS himself )) hehe I have to write under different handles because in fact my coaching sucks and my athletes keep getting slower ))
I think you could do well just by focusing on the two ends of the spectrum: lots of easy/unstructured mileage with occasional hard repeat sessions sprinkled in. Eleven unstructured distance runs of 8-12 miles per week, and one or two sessions of hard 400s and 200s (perhaps with longer reps early in the training cycle).
ends of the spectrum wrote:
Eleven unstructured distance runs of 8-12 miles per week
To be clear, I mean 11X per week, do a run of 8-12 miles. Not do 11 runs totaling 8-12 miles for the week.
Try to do one tempo run, one long run, and a few easy runs a week. Lean on the side of safety over going hard and fast to prevent injury. Build slow and steady.
Build up to an hour a day, then get in 2 workouts & a LR, with hour runs in between. It's simple and very effective, especially if you're a working guy who wants to run well.
Monday - 45 minutes easy
Tuesday - 1000, 800, 600, 400, 200, 100 nearly all out with close to full recovery
Wednesday - 45 minutes easy
Thursday - off
Friday - 45 minutes easy
Saturday - race or time trial
Sunday - 75 minute long run
Cut volume in half every 4-5 weeks and during the week of your goal race. Take a full week off once or twice a year.
Should get you to within 5 seconds of your optimal 1500/mile potential.
Run 6-7 days a week
400m repeats every Monday and Thursday
increase number of reps Monday and quality of reps Thursday as you progress.
increase the length of daily runs as you progress.
This should get you pretty fit for the 800m-10k and maybe half marathon
Djdjjdjdjd wrote:
This is the most retarded thing I’ve ever read. Get rid of the mileage. Your body doesn’t care about mileage. Run your 8 mile and add a 4 mile double. It’s not about splitting it up. Get rid of your mileage goals too.
so funny when people revive a thread thats been dead for 4 years to reply something like this
also summer of malmo is the simplest training ive ever followed and got huge improvement
snow blow wrote:
When trying to lay down a training schedule, I get overwhelmed by all the complicated plans out there. Steady-states, tempos, threshold, VO2 workouts, various types of long runs, and not to mention the hundreds of weight/core/plyo exercises out there.
With providing a training goal and/or a race/favorite distance the question is incomplete ...
The simplest formal plan that I've heard of is the old Joe Henderson LSD books. Don't want to put words in his mouth about the plan but some of those guys were just running as much they could / as much as they wanted, and racing frequently in lieu of speedwork of any kind. Some were never doing structured workouts and some of them were pretty fast (eg Amby Burfoot won Boston once and did 2:14 at Fukuoko, Ed Winrow was just about as fast as that).
thinking back... wrote:
The simplest formal plan that I've heard of is the old Joe Henderson LSD books. Don't want to put words in his mouth about the plan but some of those guys were just running as much they could / as much as they wanted, and racing frequently in lieu of speedwork of any kind. Some were never doing structured workouts and some of them were pretty fast (eg Amby Burfoot won Boston once and did 2:14 at Fukuoko, Ed Winrow was just about as fast as that).
Ed Winrow wasn't as fast as I thought as he was a 2:33 marathoner or so. I think there was another runner in the Henderson book who was nearly as fast as Burfoot but if so it wasn't Winrow.
This obviously isn't the best, but it'd work well enough from anything from 800-10k.
Day 1: steady (moderate)
Day 2: hard workout, geared toward the specific event.
Day 3: easy
On occasion you can take another day easy if you're feeling run down
M- 60 minutes easy + 10 x 100m strides @ Mile pace w/ walk back recovery
T- 10 x 1k @ 10k pace with 90 second rest or 25 x 400m @ 5k pace with 60 second rest. 15 minute warmup and cooldown
W- 90 minutes easy
T- 60 minutes easy + 10 x 10 second hill sprints w/ walk back recovery
F- 50 minute tempo around thon pace. 15 minute warmup and cooldown
S- 60 minutes easy or off
S- 120 minutes starting easy and finishing moderate
You can add a 30 minute easy second run Monday through Saturday
Do this year round and you will always be able to run a fast 5 or 10k