The 8/12/16 weeks plans seems too long, even JD has 26 weeks training plans.
Is there a one or two weeks schedule that can be repeated all year round for HM or 10K races?
I'm talking about training for already trained athletes who have a solid base and already running 2-3 hard workouts with over 60 miles.
repeated training wrote:
The 8/12/16 weeks plans seems too long, even JD has 26 weeks training plans.
Is there a one or two weeks schedule that can be repeated all year round for HM or 10K races?
I'm talking about training for already trained athletes who have a solid base and already running 2-3 hard workouts with over 60 miles.
That training philosophy would conflict with all modern knowledge of training and physiology.
You can't do that with any kind of physical training to achieve a peak performance. You can do that in the way that I used to go to the gym and lift regularly: You can stay healthy and enjoy relatively good performance most of the time, but you can't get near your potential performance.
If you are already running 2-3 hard workouts year-round and asking this question, you should do as you have been doing and just make up whatever you want so that you can continue living in blissful ignorance.
Week 1
Quality 1: 4-6 x mile @ 10k-15k effort w/ 90s-2 mins recovery, 2-4 x 200m @ 800->400 effort w/ walk back recovery
Quality 2: 8-12 x 20-30s hills @ mile->800 effort w/ jog down recovery (can replace w/ 200s w/ 200 walk/jog recovery)
Long/Quality 3: 12-15 mile LR, 4-6 miles in second half progressing from marathon effort->half marathon effort if feeling good
Week 2
Quality 1: 6-8 x 800 @ 5k effort w/ 2 mins recovery
Quality 2: 20-30 minute tempo run @ 5k + 30s/mile effort, 2-4 x 200m @ 800->400 effort w/ walk back recovery
Medium long: 10-12 miles, 3-5 miles in second half near MGP if feeling good
Honestly, this should have you racing reasonably well from 3k-30k, and you could probably keep it up for a good few months (after an okay base/build phase), assuming you modulate volume and intensity appropriately.
Well, that's kind of the plan. 2 workouts/week & 60+ miles.
Week 1: mid-week half marathon specific, later in the week- short reps, weekend- easy/steady long run
Week 2: mid-week 10k workout, weekend- long run with threshold-marathon paced running
One specific workout a week, alternate a strength/speed session. No need to overcomplicate things.
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