Hello
I have been injured for 13 months and now have the ability to run again. Before my injury i ran about 50 k pr week - this did get me injured, because i usually only ran 30 k pr week but desperately wanted to improve aerobically. I have designed my mileage buildup, and wondered if anyone had ideas or suggestions to improve the program. I have four weeks of buildup and then a rest week. The ‘w’s’ indicate workout days. I want to go sub 2 in the 800m, and eventually want to run 40-50 k pr week.
Hope you guys can help out!
Weekly program ~ total mileage in km
5,5,5 ~ 15k
6,6,6 ~ 18k
7,7,7 ~ 21k
7,3,7,7 ~ 24k
6,6,6 ~ 18k
7,7,7,7 ~ 28k
7,7,3,7,7 ~ 31k
8,7,5,7,7 ~ 34k
8,8,5,8,8 ~ 37k
7,7,7,7 ~ 28k
5,9w,6,8,6 ~ 34k
6,9w,7,8,7 ~ 37k
6, 9w, 8,8,8 ~ 39k
7,7,7,7 ~ 28k
6,9w,7,9w,7 ~ 38k