Background. On and off running, due to a busy work life, however I've found myself retiring early and wish to train all in. I'm 21 and,
In the last 2 years avged: 50miles a week with alot of hard physical labor. Had a period where I hit 4 100mile weeks in training for an ultra and I'm guessing I hit sub 2:50 Marathon fitness in that block a year ago, but found myself not even in sub 4 marathon fitness after some time off and I've just gotten back to that same level I was before.
Last 4 weeks: avged 120km a week in singles as well as 44hours a week of hard physical labour.
I was running in high school, but it wasnt competitive where I was, I had 55sec 400speed and barely sub 11 3k endurance at around 74kg.
I'm currently 5'11.5 and 70kg, perhaps looking to drop a few more.
I have a 10k in 5 weeks and a half marathon 2 weeks after that. Keep in mind I aim to be a marathon and ultra specialist and wish to do these events to guage my 'speed' for the longer events. My training in the past has involved mainly threshold and steady long runs and often 1 vo2maxish pace session a week too. The lofty goals are sub 33min and sub 1:13 but I would also be super ecstatic with sub 34min and sub 1:15.
Monday: easy 14+8km
Tuesday: 1k repeats (3:30) 16+8 w/ strides km
Leave on 4:30
Wednesday: easy 14+8km
Thursday: easy 14+8km
Friday: 400m repeats, (3:15) 16+8 w/ strides km
78secs - Leave on 2:30
Saturday: easy 14+8km
Sunday: 24km steady
Works out to 22km a day on easy days and 24km a day on hard days. The steady long run is short for me, but due to the huge milage bump and wanting speed emphasis I have shortened it. Distance and easy/steady running dont phase me, I've done several marathon distance easy pace long runs in (3:30-4:00) and come back fine the next day to resume training, it's the speed I havent done much training for so the emphasis on this plan are on the tuesday and friday sessions to get super comfortable running my goal paces for 10k and half which are currently around my 3k and 10k pace and I hope to increase the number of repeats I can do at those paces each week and reduce the rest, the steady day will likely be by feel and progressive working down to close to half marathon effort. The strides in the PM on those 2 days I aim to do pretty hard to get some speed back into my legs.
I have always responded really well to milage and am anticipating that this 160km week will be equal in difficulty but provide more running specificity compared to the 120km weeks I have done in singles working 44hours a week.
Any advice or comments would be greatly appreciated! :)