I have a goal of 45 miles per week over 6 days. I’m currently at 30. I was wondering what the best way to break down 35,40 and 45 miles per week?
btw I want a long run and 1-2 workouts a week. Thank you!
I have a goal of 45 miles per week over 6 days. I’m currently at 30. I was wondering what the best way to break down 35,40 and 45 miles per week?
btw I want a long run and 1-2 workouts a week. Thank you!
Good question. I do 40 mpw with the idea I can jump into a 5k or Half anytime I want.
M - 7 easy
T - 7 threshold
W - 7 hills
R - 4 speed
F - 4 easy
S - 11-12
N - off
I like your approach. Could I use something like this for a base phase for 5ks
Something like:
M- 5-6 miles easy + strides
T- 8-10 miles threshold workout
W- medium long 8-9 miles
T- 5-6 miles easy
F- 3-4 miles easy
S- MLR- 11-12 miles
S- off
Benrunning_07 wrote:
I like your approach. Could I use something like this for a base phase for 5ks
that would definitely work.
right now, i shoot for 45 per week over 7 days. 6 days of 6 miles and a 9 miler. If i wanted to do it with a day off, i would do 5x7 + 10.
Every week a tempo or two. some weeks i mix in either 200s, 400s, or 800s at whatever might be a reasonable for those distances.
I do 40-45 mpw, something like this;
Mon - 10 miles easy
Tue - rest
Wed - intervals
Thu - 8.5 miles easy or with hill reps
Fri - rest
Sat - 2 hour long run
Sun - rest
16:41 parkrun and 34:38 10K.
Try this.It's magical.
M 7-8 miles easy
T 12- 20 x 400m @ 5k race pace , rest= 60- 90 sec .
W 7-8 miles easy
Th: 7-8 miles easy + 3-4 x 100m fast strides
Fr LT interval 6-8 miles total and reps of 800- 2000m , rest= wait easy waking back to 120 bpm or 60% of MHR.
Sa 10 miles easy
Su Day off
🇸🇪🧙♂️The Wizard J.S
7 miles a day and a 10 mile LR.
If you're only running 45 miles a week why would you spread it over 6 or 7 days? Give your legs a rest...
This is doubly true if your 5K is any slower than 16 or 17 minutes... you're just wasting your time.
COACH WIZARD 1 wrote:
Try this.It's magical.
M 7-8 miles easy
T 12- 20 x 400m @ 5k race pace , rest= 60- 90 sec .
W 7-8 miles easy
Th: 7-8 miles easy + 3-4 x 100m fast strides
Fr LT interval 6-8 miles total and reps of 800- 2000m , rest= wait easy waking back to 120 bpm or 60% of MHR.
Sa 10 miles easy
Su Day off
🇸🇪🧙♂️The Wizard J.S
Hey magic lizard, you should use a calculator. You don't know how to add up to 45.
Here, let me help you: