How to run 45 MPW over 6 days?

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

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.

Hey magic lizard, you should use a calculator. You don't know how to add up to 45.
Here, let me help you:

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