What should I do if I want to run the fastest 1500 or 5k possible but can only run 3-4 days a week? And no more than 4-6 miles total each day.
What should I do if I want to run the fastest 1500 or 5k possible but can only run 3-4 days a week? And no more than 4-6 miles total each day.
Day One 1.5 miles easy. 3 miles hard. 1.5 miles easy.
Day Three Six miles easy.
Day Five. 1 mile easy. 5X1k at ~10s/k faster than 10k pace. 4x200m at 1500m pace less 2s/lap. 1 mile easy.
or
1 mile easy 10x400m at 1500m pace less 1/2s.
Day 7. 6 miles medium.
Just do swim workouts
4 x 20 min tempo runs and a few fast 200s
Day 1: 1 mile warm-up, 4 x threshold mile (60s jog), 0.5 cool down
Day 3: 1 mile warm-up, 6-7 x 1k threshold (60s jog) 0.5 cool down
Day 5: 2 mile warm-up, 6 x 30s hills + 6x 200 (200 jog), 0.5 cool down. Can also just do 2 x 6 x 30s hills or 2 x 6 x 200z
Day 6: 6 miles easy
Are there specific days you need to do your runs on? You need periodization to your training as well. But in general one workout day always a threshold type workout and one LR. The other workout really depends on your current phase of training. Could be another threshold or hill workout and later on a specific 5k/1500 workout. If you can run a fourth day i would have an easy run in there.
Configuration wrote:
Day 1: 1 mile warm-up, 4 x threshold mile (60s jog), 0.5 cool down
Day 3: 1 mile warm-up, 6-7 x 1k threshold (60s jog) 0.5 cool down
Day 5: 2 mile warm-up, 6 x 30s hills + 6x 200 (200 jog), 0.5 cool down. Can also just do 2 x 6 x 30s hills or 2 x 6 x 200z
Day 6: 6 miles easy
This is pretty solid, though I’d probably switch day 5 and day 3. OP, I know you said only four days and 6 miles, tops, but what about one weekend day? Just do a long, progressive run, like 75-90 minutes.