he seems to know everything. But only exists to help people on the web. therefore i think he is the finest internet based coach. I mean how can you beat this for a week of training:
Plan your key workouts each week and fit all the rest of your mileage around them. In base prep, if you are at or close to 100mi. per week, your weeks might look like this:
Day 1: 16-20 mile run at an easy pace (if you feel good pick up the pace the last couple of miles), 5 x 100m striders at 5k pace, jog 100m, afterward. Monday or Tuesday
pm jog 2-3 miles to loosen up your legs.
Day 2: 2 slow runs of 6-8 miles Tuesday or Wednesday
Day 3: 14-15 miles including 4 x 8-10 min at HMP (half-marathon pace) or 3-4 miles of CV reps (roughly 12k race pace). Include 5 x 100-150m at 5k pace, jog 100-150m between each strider. Wednesday or Thursday
Day 4: 2 slow runs of 6-8 miles Thursday or Friday
Day 5: 2 easy runs of 6-8 miles. Friday or Saturday
Day 6: 14-15 miles including 40-45 minutes at ATR pace (about 1 minute per mile over 5k pace - adjust to weather, terrain, fatigue, etc.) and do 4 x 20 seconds hill charges (at 80% effort) and 4 x 50m on the flats or slight downhill at a quick but relaxed speed, jog 100m between. Saturday or Sunday
Day 7: 2 slow runs of 6-8 miles. Sunday or Monday
Total = ~ 100 miles per week
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Do the above for 3-4 weeks, back off to 75-80 miles for a recovery week, go back up for 3-4 weeks; back off again. After three cycles of this, do a 65-70 mile week and then you can begin the next phase of training.
Please let me know when your big half-marathon race is so that I can help organize your training so that you reach a peak performance when it really counts. Regards, Tinman
taken from Run-insight.com