I would like to know what a 50 miles per week training plan would look like?
I would like to know what a 50 miles per week training plan would look like?
Summer base phase?
M- 6 easy, strides
Tu- 8, incl. 3-5 x 3-5 minutes at 10k effort (90s recovery) or 3-5 miles cut-down from marathon to 10k effort (alternate weeks)
W- 6 miles, incl. 4-6 x 8-12 seconds steep uphill near all-out, with 4-5 minutes easy jogging recovery or 8-12 x 200m at mile effort w/ 200m easy jog recovery
Th- 8 miles easy, strides
F- 6 miles easy, strides
Sat- 12 miles, either run the uphills hard or run the middle 6 at a steady (marathon-ish) effort
Sun- 4 miles easy
Run about an hour a day. That should do it. Some days run faster. Most days run easy.
7.5-8 M-F, 11 on Saturday, Sunday off
Correct.
It’s July 2nd. Forget interval training for a while. No need to overcomplicate it at this stage.
How about this?
M- 8 miles easy
Tu- 6 mi tempo (1.5 mile warm up, 3 miles comfortably hard, 1 mile very hard, 0.5 mile cool down)
Wed- 7, easy
Thurs- 7, easy (10 x 100m or 15-20sec fast, 45 sec jog rest, during last 1/3 of run)
Fri- 7, easy
Sat- 10 miles ( 5 mile warm up, 2 miles at comfortably hard pace, then 4 x 400m at 5K effort, with 90 sec jog rest, 1-2 mile cool down)
Sun- 5, very easy, recovery
If you want one day totally off, change Sunday to zero miles and add 1 mile to each easy day and the long run.