M: 60min easy+ stiders
T: 90-100% race pace intervals alternating between
20x400m 1min rec at 66
20x300 1min rec 48-45
30x200 1min rec 32-30
Hamerring the last one
W: 60min easy
T: 60min easy + 4x150m walking 250m (at 800 to 400m race pace)
F: 80-85% of race pace intervals
8-10x1km (90s) 3.05-3.00
10x800m (90s) 2.24-2.20
10-12x600m (90s) 1.44-1.42
than 8min and 4x200 cutdown
S: 90min long run in out and back form , the second half in marathon tempo-tempo pace/effort
THe progression to this volume is by starting out the half of this and addig a rep or two every week (10x400 etc)
4 weeks of pre comp,
introducing specific lactate tolerance sets, while maintaining some volume
1, short reps by 1/3 ish of the base reps and a specific set
Ex: 6x400 at 66 15min rec and 5x400m (30sec rec ) in spikes at mile pace or faster
10x200 at 32 with a min , full rec 10x200 30sec rec at 27
2,long reps with the same idea
ex: 4x1km at 3.05 with (90s) than 15min and either 3x600m with a min at race pace (1.29-1.30) or 2x800 wih 1 min at race pace or faster, or a single 1200m time trial (or 1200+300m with short rec).
3,maintaining the long run, or cutting it shorter .
looks pretty simple,but i thing it covers all the basics. Any comments, ideas, advices?