5 miles a day every day with three workouts a week.
1 6-10 x 400s
2 6-10 x 100s
3 5 x 1000s
5 miles a day every day with three workouts a week.
1 6-10 x 400s
2 6-10 x 100s
3 5 x 1000s
6-10 x 100 seems like a waste of a day for a workout if that's really what you're driving at. You can basically just include strides near the end of your easy 5 mile days instead.
Also, I'd be hard pressed to run 5x1000 and keep my day capped at 5 miles.
Not a bad idea if you're limited in time. Maybe alternate throwing in a tempo instead of the 400s or k's every other week or so.
eh maybe 75-80%
I was going to go with about 70%
More. I would say 85%
rotate those distances with 50s, 200s, and 600s and you'll reach 100% of your max 800m potential.
Brazier runs well under 4:00 for the mile and a world lead 800m off of 30-35 a week.
Keep those miles at a moderate to high quality with a good weight/plyo program and maybe some cross training and I’d think you could reach your full potential in the 800-1500 and maybe even up to 3k. You could certainly still be solid all the way up to the 5k.
I can’t imagine running anything fast in the 8k and up as those distances are gonna feel very long for you.
5milesadayeveryday wrote:
5 miles a day every day with three workouts a week.
1 6-10 x 400s
2 6-10 x 100s
3 5 x 1000s
35 miles per week. If your genetic potential off 'perfect' training after ten years is 14:00 for 5000 you could possibly run 17:00 off 5 miles every day.
The next principle, “Diminishing return,” says that the gains obtained at higher training levels will be less than those obtained at lower training levels.
If training is doubled from 20 to 40 miles per week, percent of potential (peak ability) is increased from about 50% to about 75%; whereas doubling training from 40 to 80 miles per week only increases the percent of potential from 75% to about 90%.
The doubling of training at the lower level resulted in an increase of 25% of potential, but the doubling of training at the higher level only saw an increase of 15% of potential.
5milesadayeveryday wrote:
5 miles a day every day with three workouts a week.
1 6-10 x 400s
2 6-10 x 100s
3 5 x 1000s
Not sure what %- because everyone responds to training different. But for 5k-10k, I'd say 85-90%.
I agree the 100s are not really needed for those distances, and 3-4 miles @ 10k pace Tempo every other would be better, and 1 min hills alt. with the Tempo. You will have a hard time with warmup and cooldown to stay in the 5 mile range-esp. if you use a jog rest. 7-8 on the key days is more like it. 8X3, 5X4, is better.