Anybody got a no fail schedule that one can repeat week after week. This is the one that I have used for years. You can't beat it. It can be used year round depending on pace and works all the bases and doesn't leave you trashed. Anyone else care to share a schedule they seem to stick with?
Monday Easy run
Tuesday Easy run
Wednesday long repeats followed by short repeats
Thursday Easy run
Friday Easy run
Saturday race or tempo run followed short hill repeats
Sunday Long run
You've cracked the code. Call Brooks Johnson!
Is it the best because it's so easy?
This is better:
7 days - CABADA0
A=aerobic conditioning
B=anaerobic conditioning
C=aerobic capacity (or race).
D=anaerobic capacity
0=zero.
Definitions in accordance with Coe/Martin: Training Distance Runers
This is basically my schedule, except I do the repeats on Tuesday, and tempo on Thursday.
Stop following me around.
I just do what works.
Skuj wrote:
This is better:
7 days - CABADA0
A=aerobic conditioning
B=anaerobic conditioning
C=aerobic capacity (or race).
D=anaerobic capacity
0=zero.
Definitions in accordance with Coe/Martin: Training Distance Runers
Skuj, That is fine if you want to get people hurt.
Just wanted to mention that Skuj has been a coach and/or advisor of mine for years and he's very progressive in his training ideas (and in the way he applies the training ideas of others. I.e., Coe/Martin etc.)
The schedule that he recommends does not "hurt people". No schedule hurts people. Doing a schedule before you are conditioned to do it does. One of the things that Skuj made me realize long ago is that I could do any type of training daily or even 5 times daily if I did the right volume of it. For example I could split up my anaerobic capacity work into a session of 15 minutes warm up, drills strides, 1 x 300 @ 800m pace, 15 minute cool down and do this twice a day 7 days a week and I wouldn't get injured. So his recommended schedule does not hurt people. It is a great way to incorporate all the elements of running into a weekly schedule. Off of this template you can vary the emphasis throughout the year.
Personally I have adapted his schedule in a way that is working beautifully for me right now (I just pr'ed by a minute and thirty three seconds over half marathon - from 1:06:55 to 1:05:22 with a 30:07 last 10k).
It looks like this (at this point about 115 miles/week):
Sunday: am - aerobic conditioning + short hills (alactic)
pm - anaerobic conditioning (progression run)
Monday: am - aerobic conditioning
pm - aerobic conditioning (short surges througout)
Tuesday am - aerobic conditioning + medium hills (lactic)
pm - aerobic capaciy (5k/10k fartlek or continuous)
Wed. am - aerobic conditioning
pm - aerobic conditioning (short surges througout)
Thurs. am - aerobic conditioning + short hills (alactic)
pm - aerobic capacity (long hills or intervals)
Fri. am - aerobic recovery
Sat. off
Note: I haven't been injured (or even had to see a physio) in two years. Yet, I used to get injured off a lot less. The reason: progessive adaptation! I.e., don't increase too quickly and you'll be amazed at what your body can adapt to.
Jerry
OMG! Like, WOW!!! Jerry, you devil! Hahahaha. Good to hear from you. Congrats on your Half PR yesterday!
why is everyone obsessed with running 100+ miles a week. If you are a talented runner, 80miles a week MAX.
M - 2 + 6x1mile repeats + 4
T - 12
W - 10
R - 2 + 6mile@10kpace + 4
F - 4
S - 22
S - 8
- Note: I have no idea what i'm talking about...
pick up the pace wrote:
why is everyone obsessed with running 100+ miles a week. If you are a talented runner, 80miles a week MAX.
Bekele, all the Ethiopians and supreme kenyans run 140 mpw... now tell me why we suck again? Because of mofo's like u!
Maybe... but we have electricity.
pick up the pace wrote:
If you are a talented runner, 80miles a week MAX.
Yeah, that idea has got a lot of talented American runners to the top!
80 mpw MAX means 2:20 MIN, pal.
"80 mpw MAX means 2:20 MIN, pal."
Mmmm?
athlete of Skuj wrote:
....
It looks like this (at this point about 115 miles/week):
Sunday: am - aerobic conditioning + short hills (alactic)
pm - anaerobic conditioning (progression run)
Monday: am - aerobic conditioning
pm - aerobic conditioning (short surges througout)
Tuesday am - aerobic conditioning + medium hills (lactic)
pm - aerobic capaciy (5k/10k fartlek or continuous)
Wed. am - aerobic conditioning
pm - aerobic conditioning (short surges througout)
Thurs. am - aerobic conditioning + short hills (alactic)
pm - aerobic capacity (long hills or intervals)
Fri. am - aerobic recovery
Sat. off
Note: I haven't been injured (or even had to see a physio) in two years. Yet, I used to get injured off a lot less. The reason: progessive adaptation! I.e., don't increase too quickly and you'll be amazed at what your body can adapt to.
Jerry
some of your definitions are way off.
Aerobic capacity = VO2 max = 2 mile pace you couldn't do that in a continuous run unless it was a 2 mile time trial ( which is very stressful to do every week)
And "Anaerobic conditioning" means paces faster than VO2 max, not a progression run.
This schedule and approach may work for you and others, but the definitions are wrong.
Depends on whose definations you are referring to. I am using the Coe/Martin definitions. Aerobic Capacity according to Coe/Martin is 10k pace down to 3k pace. Every couple of weeks I do a 15 minute continuous run at 10k pace (see Roberto Canova's "fast continuous runs").
Anaerobic Conditioning according to Coe/Martin is the same as threshold (in my case I do this as a progression run). Anaerobic Capacity according to Coe/Martin is done at a pace faster than VO2 max.
Cheers.
Jerry, You can get away with that schedule because of the amount of mileage and percentage of mileage that is hard. Which you already know. However that doesn't mean that is the best way to train. More benefit is shown from working those different paces in larger workouts with more days in between. Which do you think will make you stronger and faster for a race? A classic workout like this: 3x2miles at half marathon pace + 2xmile at 5k pace + 6x200 at 1500 pace or those three workouts three days in a row. The first will make you much stronger and faster.
I've seen that plan fail miserably.