I'm supposed to get 1 interval workout a week, 1 tempo run a week, and 1 long run a week.
And when I can squeeze an other training day (4 times a week), I include an easy day.
The problem I've read that 80/20 rules, where 80% of your milage should be easy runs.
This can't be done when training 3/4 times a week right ?
I would make one of the workouts an easy run if you are only doing 3 a week IMO. Or make it moderate.
I used to run 4 times a week and would do one hard workout, one long run, and easy runs with striders for “speed.” It’s not perfect but worked pretty well.
This sounds like a "hobbyjogger" question. You might have better answers on a hobbyjogger-oriented forum like reddit or runnersworld.
You are correct. An 80/20 rule that you are thinking of (or most training logic that you’ll read here) doesn’t apply if you’re only running 3-4 days per week.
Just pound out your 3 days per week and don’t be sedentary (aka do something) on the other 4 days.
Right, the 20% thing doesn’t apply.
I am on a 9-day cycle:
1 - Long run (90 minutes or so with pickups thrown in or run as a progression. Moderate/hard effort)
2 - off
3 - off
4 - speed / muscular strength (hills, mile pace or faster stuff. This is still aerobic)
5 - off
6 - off
7 - stamina work (5-10k paced intervals, or a tempo or time trial
8 - off
9 - off
Every run day is quality. Easy days are easy because... I don’t run. I do a lot of work around my home outdoors, play with my kids, hike and stuff.