MON: 7 Miles (1.5 warmup, 4 mile tempo pace, 1.5 cool down)
TUES: 10 Mile Easy Long Run
WED: 5 Mile Easy Run (3x100m strides)
THURS: 7 Mile Progression Run (Last 2 at tempo pace or faster)
FRI: 6 Mile Easy Run
SAT: 5 Mile Easy Run (3x100m Strides)
TOTAL: 40-41 MPW for 2-3 months.
I'd rather see you do the same amount of mileage for your easy days. I don't think you need a long run for a 40 mile week. If you're only going to only do strides twice a week, increase the quantity of them to like, 5-7. Add in one or two interval workouts, and then I think you'll be lookin' pretty good.
Put in 5x10 sec hills sprints on a few of the days without strides.
If I were to give you a plan I would probably say something like
M-60 min, strides
T-60 min, second half at 5k pace +1 min, 5x10 sec hills
W-70 min, strides
T-50 min, 20 min at "marathon pace" Daniels Tempo pace is too fast, 4x200 for turnover
F-60 min, strides
S- off or 20 min jog
S-90 min
You'd average 50-55 mpw with this idea.
But some more advice, I've tried to plan my base and training months in advance. Thought I could think of the best training and just do it. But the real best training you do is the current training or future training you actually end up doing. You don't know what will happen in those months, so don't worry about the summer right now. Focus on getting fast in track season and destroying your pr's and opponents. A faster 800, 1600, and 3200 means a faster 5000m, good luck
I would like to see a little more variety in the workouts, and some speed development added. For your Monday workout, alternate the Thursday cutdown run with the planned tempo. For Thursday’s workout, on weeks you do the tempo run Monday, do 10-16 x 200m @ mile effort (which will be slower than mile PR pace—you’re in base phase) w/ 200m jogging recovery. In weeks you do the cutdown run Monday, do 3-6 x mile @ tempo effort w/ 30-60s recovery.
Up the number of strides you’re doing to 4-8, and do them after every easy day and your long run, too. On one easy day every week, replace the strides with either 3-6 x 50m all-out with 4-5 minutes easy jogging recovery in between and 3-6 x 5-10s steep hill all-out with 4-5 minutes easy jogging recovery in between (alternate weeks). Use a warm-up and cool-down to get your desired mileage for the day.
Start at the low end of all of these ranges (10 mile pace 200s, 3 tempo miles). Take a down week (drop your mileage by 20%-33% and do no more than 75% volume in your workouts) every 3-4 weeks. Replace a workout with a race of 3k-12k every 1-3 times total during your base phase.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Running for Bowerman Track Club used to be cool now its embarrassing
2024 College Track & Field Open Coaching Positions Discussion