Currently brainstorming what I want to do this winter. Goal is a 10k in the spring, but I don't know when that'll be because of covid. Here's what I've got for a general week in training (max mileage previously is 114 with 4 days at 125 mpw and then a couple shorter days).
AM - Monday through Saturday, 6 mile shakeout @ ~7:30, maybe slower, maybe faster.
M - 10 mi Recovery Run (~ 7 :30 +/-) + Strides
T - 12 w/ Intervals or Hills (like 6x1 min hills w/ 3 min uptempo rest or CV/LT repeats or similar stuff)
W - 13 mi Recovery Run (~ 7:30 +/-) + Drills (hip strength stuff like myrtle)
Th - 10 mi Easy (~ 6:45 +/-) + Strides
F - 13 w/ a 30 min Tempo (~ 5:40 +/-) + Strides or Hill reps etc
S - 8 mi Recovery Run (~ 7:30 +/-) + Drills
Su - 20 mi Long Run (Progress from slow to fast, ~ 7:30 to 5:30 if feeling good) + Drills
Total is roughly 120 mpw
Core would be done twice a day (after every run), just a short 5 - 10 min thing
I rollout 15 min twice a day
I sleep 9 hours a night
I eat well
..
What would you guys add or get rid of? I'm pretty sure on the mileage, but can you see a more effective way to do it? Or am I forgetting something? I'm more looking on the critique of a base training week, I've got my progression down well with specific workouts, but any supplemental work I'm missing or a better layout?
Bored, anyone want to add some input to my winter base? (15 min 5k PR)
Report Thread
-
-
If you can handle the mileage go for it. I would say as far as workouts go I’d start with LT work and a slower tempo (marathon paced) and then as your base progresses start adding in intervals anywhere from 6k-10k pace in 200-400 distance reps.
These are done to increase your aerobic power without going near vO2, so keep the rest generous.
For 10k you’re going to need a long tempo here and there. So id suggest every now and then making your long run a full tempo run. So if you’re doing 20 miles take a bit to warm up and get a good volume of miles in at MP, maybe 10-12 or so. I’m not really sure as I’m more of a mid d guy, but the philosophy is still the same.
If you do this however, there’s no need to do another tempo a couple days later. This would be a good time to do some short hill sprints to work on speed.
But just keep it simple, if you can run 120 mpw I’m sure you know what you’re doing. Better to go easier on the workouts then risk injury/burnout. Good luck -
I've been debating trying to add in short hill sprints sort of like NAU and Canova instead of strides once or twice a week, but I haven't been convinced it's the best strategy yet, I feel like I'd be sore all the time from that or at least too tired for a workout the next day.
-
If you keep the hill sprints short (6-10s) and focus on form / turnover you shouldn’t be very sore at all. You may after the first two sessions of them, but you’ll get used to them crazy fast.
Your workouts look easy enough that they don’t really warrant much of a recovery day. To be honest I usually just run long MP runs 2x per week, one day of short lydiard-style fartlek (quick running, any pace, plenty of recovery 10s-2:30 in length just for turnover and a tiny bit of speed) and most of the other days are pretty moderate. When my mileage has been as high as yours, the aerobic engine is very able to handle all this. -
They might fatigue you at first but it’s pretty crucial to sprint if you want to develop speed. Something like 5x60m hills are going to be fatiguing to the nervous system, but they’re similar to hard strides. Recovery shouldn’t be too bad that you couldn’t do a workout the next day. Up to you
-
nahhhhh bro and sometimes - I think I'll give it a go, I guess I should have plenty of time to decide if they're working or not.
nahhhhh bro - I know the workouts aren't too hard, but I've noticed without 1 -2 really easy days each week, not matter the mileage, I start to break down pretty quickly. Also, I basically have what you said you did laid out. 1 day is a fartlek type day (surge hills or go relatively fast with a good amount of recovery, it's the day I might add 2s or 4s at mile pace, forgot to say that) and then a MP pace tempo on Friday and part of the long run at MP as well.
