quality days wrote:
He guys, i do 6 training units/week and i am interested in 5k/10k races.
The classic approach is 2 quality sessions + 1 long run per week, so 3 quality sessions/week.
I was wondering if not omly 2 quality sessions/week are sufficient or even better??
Which feels best to you?
If you feel you've recovered enough to do that third quality session, then three might be best. If you don't, and feel like you need that extra recovery/easy day to have a productive quality session, then perhaps two is best for you, right now.
One option, if you're not sure which is best for you currently, is to split the difference. Rather than doing 3 killer workouts, maybe make one of them, something like a short or medium distance easy-pace run, but with 10 x 100m strides with full rest (100-200m). That allows you a little speed work, without going anaerobic and feeling wiped out the next day, with fatigue bleeding into your next quality day. Another option, but only if you feel recovered, might be to do a third quality day as a true, non-structured fartlek run, adding speed by feel and not with any specific pace, distance or time of the fast portions.