Currently my week consists of one speed workout (200s and 300s mainly, sometimes 400s) with a standing rest of 1-2 mins and a 4-6 mile tempo run. My long run I do as a progression so I count that as half a workout. The rest of the week is filled with easy mileage. I usually static stretch and or foam roll after every single run.
Is this a good plan for an 800, 1k, 1 mile guy?
runner708 wrote:
Currently my week consists of one speed workout (200s and 300s mainly, sometimes 400s) with a standing rest of 1-2 mins and a 4-6 mile tempo run. My long run I do as a progression so I count that as half a workout. The rest of the week is filled with easy mileage. I usually static stretch and or foam roll after every single run.
Is this a good plan for an 800, 1k, 1 mile guy?
My athletes have recently run 1:49, 1:50and 3:43 for 8/15
Here is a little of what we do during a week:
Monday easy recovery running 35-50 minutes
Tuesday track session 1k threshold + 4x400 at 3k pace on 2 min cycle + 4x400m pace at 1500m pace on 3 min cycle + 4x200 at 800m pace on 2 min cycle
Wednesday 40-60 minutes easy
Thursday session on grass 5-6k threshold + 5x100m
Friday off or easy 30 min run
Saturday 3x1k at 3 min w/ 90 seconds rest + 3x600 as 200 fast 200 easy 200 fast on 4 min cycle
Sunday 80-90 minutes easy
This works for the 3 athletes that I coach but every athlete is different.
Good luck
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