bfef wrote:
If you want something super simple for base training, one or two ~1.5 hour runs, and a ~2 hour long run per week at a conversational pace, and whatever other shorter runs you feel up for. I read this in one of Lydiard's books. This can be continued indefinitely.
I think you're referring to this:
Cross country (non-race week)
Monday: repetitions 3 × 1,500 meters or 6 × 800 meters
Tuesday: aerobic running 60-90 minutes
Wednesday: time trial 3,000 or 5,000 meters
Thursday: aerobic running 60-90 minutes
Friday: fast relaxed striding 10 × 100 meters
Saturday: time trial 3,000 or 5,000 meters
Sunday: aerobic running 60-90 minutes
Cross country (race week)
Monday: wind-sprints 6-10 × 100 meters
Tuesday: easy fartlek 30-60 minutes
Wednesday: time trial 1,500 to 2,000 meters
Thursday: fast relaxed striding 6 × 100 meters
Friday: jog 30 minutes
Saturday: race
Sunday: aerobic running 90 minutes or more
Road (non-race week)
Monday: repetitions 3 × 1,600 meters or 6 × 800 meters
Tuesday: aerobic running 90 minutes
Wednesday: time trial 3 miles
Thursday: aerobic running 90 minutes
Friday: fast relaxed striding 6-10 × 100 meters
Saturday: time trial 3 miles
Sunday: aerobic running 90 minutes or more
Road (race week)
Monday: wind-sprints 10-16 × 100 meters
Tuesday: easy fartlek 30-60 minutes
Wednesday: time trial 1 mile
Thursday: fast relaxed striding 4-6 ×100 meters
Friday: jog 30 minutes
Saturday: race
Sunday: aerobic running 90 minutes or more