Low mileage 1500/3k training

Training Advice/Discussion General

1 year ago 01/17/2023 11:10am EST

Hi guys,

What do you think about this program. I train like this about a year now. 30-35 mpw max, few months ago run 15'27 5k Road and sub16 in XC. On indoor season want run sub9 3k and fast 1500m.

My training is Simple, no change very much

Monday: 5 mile 6:00-6:15 + 20-30min hard swim

Tuesday: 5 mile 6:00-6:15

Wed: Hard workout, offseason 20min tempo, now 10x400 or 4-5x1k

Last 3 weeks: 4x1k sub3 rest 3 min, 8x400 66s last 61, and 2k+1k 6:00 and 3:00

Tues: Bike 40-45 min low resistance, feel very tired so no run.

Fri: Progression 5 mile 6:00

Sat: Race or 10k 6:20 + weights

Sun: Rest or long easy ride

Can i run my goal on this training? Maybe what to change. My body dont like high mileage, have problem with low ferririn. 24 yo, work fulltime.

1 year ago 01/17/2023 2:38pm EST

re: Guesswho

Cross training looks good but to me the base running seems fast to recover. Maybe that's just me. Linking a thread below that has some great advice and actual logs from Jim Spivey, who managed some of the fastest American times on pretty moderate mileage.

LetsRun.com Forum Thread

Real Low Mileage performers.

Off the Wall06/16/2005 5:52am EDT18 years ago

Just out of curiousity and a sense of perspective, do any posters here know of any runners in their locales who just run 2 or 3 miles a day yet race well, i.e. not back of the pack types?One friend recently mentioned a guy he...

Thread:www.letsrun.com/forum/flat_read.php?th...

1 year ago 01/17/2023 2:53pm EST

re: crisscrosscountry

So more or less 4 tempo runs each week and one (I)nterval/VO2max workout, and two days off running. That seems like an okay way to do low mileage if it works for you without injury/exhaustion -- but the reason that higher mileage isn't working for you might also be that you run too fast too often.

If you want to see how you respond to a more traditional program, you could start out by changing two of your 6:00/mile days to 7:15/mile and going for an extra 20-30 minutes. I'm guessing that will leave you fresher and build up your cardiovascular system.

1 year ago 01/17/2023 3:35pm EST

re: Guesswho

I have a small idea.

On Tuesday and Friday, slow it down to 6:50-7:00, and then run 4x150m with good recovery or 4x15-20 second hill sprints with good recovery.

That way you get a good stimulus, but can also recover better on these days.

1 year ago 01/17/2023 4:38pm EST

re: Guesswho

Easy interval method is a proven low mileage approach that could work. I've run a 3:53 1500 and 14:38 5k using it while averaging 51 miles per week for months prior. That's a little bit more than what you are proposing, but you can certainly use the EIM and run mileage in the range you are looking for.

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