Monday: 1 hour
Tuesday: Threshold
Wednesday: 1 hour
Thursday: Fartlek
Friday: 1 hour
Saturday: 1 1/2 hour
Sunday: off
Time efficient and get fit as sh*t 5k-half marathon.
Monday: 1 hour
Tuesday: Threshold
Wednesday: 1 hour
Thursday: Fartlek
Friday: 1 hour
Saturday: 1 1/2 hour
Sunday: off
Time efficient and get fit as sh*t 5k-half marathon.
Real men don't take days off, pal!
Film Rep wrote:
Real men don't take days off, pal!
True, add in another 1 hour run to the week if you want to. The same no bs principle applies.
post-collegiate runner wrote:
Monday: 1 hour
Tuesday: Threshold
Wednesday: 1 hour
Thursday: Fartlek
Friday: 1 hour
Saturday: 1 1/2 hour
Sunday: off
Time efficient and get fit as sh*t 5k-half marathon.
Yeah, no days off unless you are injured or sick. Run for a half hour that day if you want, but no days off.
Also, the length of those runs are not ideal for good half-marathon training, unless you are doing them at 6-minute pace, and even then, that just gets you to a 15-mile long run on Saturday. You should run 18 minimum as a weekly long run for months if you want to run your best half.
Very similar to the old school Aussie complex system:
Sun hilly long run
Mon easy
Tues fartlek or tempo +hill reps
Wed easy long run over flatter route
Thurs deek quarters
Fri easy
Sat race or uptempo 10 miler
This isn't half marathon specific. Also, I keep it at 1 1/2 hours to keep the training manageable for most folks. While I agree 18 milers would be better for performance, I keep it out for sake of injury/burnout.
post-collegiate runner wrote:
This isn't half marathon specific. Also, I keep it at 1 1/2 hours to keep the training manageable for most folks. While I agree 18 milers would be better for performance, I keep it out for sake of injury/burnout.
Hey, you are the one who said this was good training for 5k-half marathon.
If you are concerned about injury and burnout, then you will never reach your potential. You train as you should, and you deal with injures if they come up and then get right back to it. No planned days off.
post-collegiate runner wrote:
Monday: 1 hour
Tuesday: Threshold
Wednesday: 1 hour
Thursday: Fartlek
Friday: 1 hour
Saturday: 1 1/2 hour
Sunday: off
Time efficient and get fit as sh*t 5k-half marathon.
+1
Literally just follow this every week, maybe take a down week here and there if you've got important something to do or need a break, and you're good fam.
Doesn't need to be complicated. Do the work.
Someonewhoknows wrote:
post-collegiate runner wrote:
This isn't half marathon specific. Also, I keep it at 1 1/2 hours to keep the training manageable for most folks. While I agree 18 milers would be better for performance, I keep it out for sake of injury/burnout.
Hey, you are the one who said this was good training for 5k-half marathon.
If you are concerned about injury and burnout, then you will never reach your potential. You train as you should, and you deal with injures if they come up and then get right back to it. No planned days off.
It is good training for 5k-half marathon. Not optimal for the half, but solid nonetheless. I've gone sub 1:10 with this style training - not elite but better than a lot of folks.
"If you are concerned about injury and burnout, then you will never reach your potential." My goal with this isn't to reach absolute potential. You'd probably need to quit your job and join a running team to achieve that. This is for folks who work full time, want to get some solid training in, and not hate their lives in the process.
I like this plan. Modulate effort as required, or run the extra day if you want. I think it would work just as well as any fancy schmancy plans.
I think I'd get pretty close to my HM potential
Monday - 1 hr
Tuesday - 1 hr
Wednesday - intervals ~5k pace 3-4M work
Thursday - 1 hr
Friday - tempo/threshold or progression run
Saturday - 30m - 1hr
Sunday - 2 hrs
This is pretty much what I planned on running all winter once I work my way back. You could get really fancy and make it a 2 week cycle to catch anything you think you might be missing like hill reps, day at the track, etc.
Ya, the Tuesday/Thursday workouts can be swapped with whatever you want - hills, short intervals, long intervals, etc. The twice a week cadence is what is important in my opinion. All done not "balls-to-the-wall".
I'll adapt my original post, long run can be 1 1/2 to 2 hours. I keep mine at 1 1/2..not cranking out an 18 miler every week to run a local 5k road race, lol.
Also let me preface - there is nothing scientific about this. Just based on my own personal experience.
pretty good plan. for half training i would just add to the long run as others have said. i would also probably compensate by doing only the threshold workout during the week. i've noticed that when i start running 1 hour on my easy/recovery days with a long run and workout i start getting in pretty good shape. not sure if there's something specific metabolically that happens around the 1 hour mark or if it's just the extra volume.