Rate this summer plan, keeping in mind this is a general framework.
1 long run per week, build up to 10-12 miles
1 Threshold per week, start with 3 miles, build up to 4
Strides x 4-5 after easy runs for speed maintenance
goal to avg 40-50 MPW
Rate this summer plan, keeping in mind this is a general framework.
1 long run per week, build up to 10-12 miles
1 Threshold per week, start with 3 miles, build up to 4
Strides x 4-5 after easy runs for speed maintenance
goal to avg 40-50 MPW
Totally fine, but I'd add a little more variety to the aerobic workout. For example, you could cycle through cruise intervals (1 mile w/ 90 second rest, for example), fartleks (1 min on, 1 min steady), and tempos (15-25 mins). I prefer to start with cruise intervals even if you are capable of an unbroken tempo. I've found that a lot of my runners start to get mentally burnt out on tempos if they do them for more than a couple months. I'll have them do a progression starting with a few reps of 5 mins of tempo running w/ unlimited rest. After that, I'll cut it to 3 min rest, then we'll drop a min each time until we're at 1 min rest. After that, I start adding to the interval length--3x7 min w/ 2 min rest, 2 x 10 min + 1 x 5 min, etc.
I also like a little bit of a focus on speed development, rather than just maintenance. I have my runners do short hill sprints (under 10 seconds w/ 4-5 min rest) weekly. You can also do workouts like 8x200 @ 1600 pace or even a little faster w/ full recovery (200m walk, typically, although my more mature athletes prefer a 400m jog so they can hit mileage). The goal is to run fast without accumulating high levels of lactate.
You're definitely on the right track, and a lot of coaches will agree more with your approach than mine. I've gotten good results with this, though.
Is this for boys? How many years of training do they have? What mileage do they typically run? It's impossible to review a training template if you don't provide any context. And how many training days in a week?
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2017 World 800 champ Pierre-Ambroise Bosse banned 1 year for whereabouts failures