2 Tracks Workouts, Tempo Run, & Long Run

Run easy Friday and add some tempo into your Saturday long run

Rambo_T wrote:

16m. 2:1*, 4:5*, 10:2*. I trained around 20-25 mpw for the past 2 years. I'm building to 45 mpw over this winter, and my schedule looks like this.

M: Track Workout 1; 20 min recovery 4un

T: Easy Run; strides

W: Track Workout 2; 20 min recovery run

Th: Easy Run; strides

F: Tempo Run

Sa: Long Run (easy) (~20-25% of my total mileage); strides

S: Rest

I've been doing this for the past few weeks, and I've felt pretty solid. I'm not bogged down during my workouts, I maintain my tempo pace well, and I take my longs run easy. But I'm afraid that I may end up overworking myself if I'm not careful. The problem is that the first two workouts are mandatory as I'm apart of the club. Do any of you suggest modifying this schedule? Or should I keep going as long as I feel ok?

This may feel good for a month or so, but you'll probably burn out if you continue doing this. That or you won't be able to run the track days as well as you could if you didn't have four hard days. Maybe put the tempo run inside of Saturday's long run and make Friday an easy day.

Also, why are you doubling if you're at around 40 mpw (or are you just finishing the track workout with 20 min E, which is better)? You'd be better served running in singles and maybe lift if you wanna double those days.

cascadia wrote:

Run easy Friday and add some tempo into your Saturday long run

Just what I was gonna say.

3-4 miles easy, 4-6 miles tempo, and 1-3 miles easy makes for a good long run tempo work day.

Rambo_T wrote:

16m. 2:1*, 4:5*, 10:2*. I trained around 20-25 mpw for the past 2 years. I'm building to 45 mpw over this winter, and my schedule looks like this.

M: Track Workout 1; 20 min recovery 4un

T: Easy Run; strides

W: Track Workout 2; 20 min recovery run

Th: Easy Run; strides

F: Tempo Run

Sa: Long Run (easy) (~20-25% of my total mileage); strides

S: Rest

I've been doing this for the past few weeks, and I've felt pretty solid. I'm not bogged down during my workouts, I maintain my tempo pace well, and I take my longs run easy. But I'm afraid that I may end up overworking myself if I'm not careful. The problem is that the first two workouts are mandatory as I'm apart of the club. Do any of you suggest modifying this schedule? Or should I keep going as long as I feel ok?

What event are you training for?

Just my opinion. But you certainly don’t need a long run every week. But, I guess if your long run is only 8-9 miles (20% for 40-45) then it’s probably fine.

But, I would still probably lean toward either alternating tempo and long run weekly, or, removing the tempo and making your long run a progression run where each mile gets faster and last 3 are at tempo pace. You would get a lot of stimulus and an extra easy day.

Lastly, make sure you don’t redline every workout or tempo. 90% effort for a long time is better than 100% effort for a short time.

I do 20 minute recovery runs 15-20 minutes after my workout because I like to run home. My parent's don't let me train in the weekday mornings (because of school) or long past nightfall. So my time to train becomes pretty limited, and running back and forth from practice is a convenient way to add on some miles. And I heard recovery runs aid your workouts, so I thought it'd be wise to squeeze some in after my quality sessions. Killing two birds with one stone.

I'm training primarily for the 1600 & 3200. I'm hoping to make some major gains in my time since my training's been pretty tame these past few years.

3 workouts a weeks + a long run at 20-25% is a lot on 45mpw. You're young & maybe you feel like you can bounce back ok but I'd do 2 workouts a week -- track Tuesday, tempo Friday, LR Sunday (capped at 20%). You can occasionally do tempo work in your long run & do a track session Wednesday then quality in your Sunday long run.

Make the track workouts threshold based and you’ve got your endurance reps/broken tempo stuff.

Replace Friday’s tempo with 10-20 x 30s up a hill hard and you’ve got an Ingebrigsten style training plan.

What are you doing for these track workouts? Seems like a lot even on low mileage. Generally when you young initially you will be fine but eventually its to much. I would turn Wednesday workout into your tempo day and you can do hill sprints on Friday instead. Are you racing indoors as well?

Run 3-4 miles every morning. A whole new world will open up to you.

malmo wrote:

Run 3-4 miles every morning. A whole new world will open up to you.

How is that helpful for marathon training?

I agree. You can do tempo run in Your long run.

I also suggest to once a week do short sprints at max effort or hills.

I’d rather see you do 2 workouts and a long run with more overall mileage. 3 workouts and a long run off 20 mpw isn’t great for long term aerobic development in my opinion.

marathon training wrote:

malmo wrote:

Run 3-4 miles every morning. A whole new world will open up to you.

How is that helpful for marathon training?

Agree with malmo on this. The lowest hanging fruit to improve as a runner is add morning runs.