Any ideas on what would constitute a good skeleton schedule to use consistently for about 6 months to prepare for any race from 5 km to the half marathon and would adequately prepare me to begin a 24 week buildup to a marathon at it's conclusion. I'm thinking a long run on Sunday, 2 hard workouts per week alternately tempo's and long and short intervals, ran more as fartlek workouts. Lots of strides after easy runs. Any ideas. Discuss.
Bump. You guys will answer a post asking what the equivalent 1600 is for a 5:09 mile but you won't answer this post. Wow!
You waited 35 minutes and you are mad no one answered your post yet?
Sorry, I don't have any expertise.
How about
5
10
15
10
15
10
20
m. 9 easy
t. am 4.5 pm 3mile warmup 5mile tempo 3mile cooldown
w. 9 recovery
th. 12 easy
f. am 4.5 pm 10 mile fartleck
s. 9 recovery
s. 16 easy
M: 85m
T: rest
W: rest
TH: rest
F: rest
SA: rest
SU: rest
YOU WAITED 35 MINUTES.........DUDE WAIT A DAY TO GET A RESPOND........AND STOP BEING A S,O,B WITH YOUR BUMB COMMENT....CAUSE NOWON WILL HELP YOU...HAVE A GREAT DAY fu@#cer
M-BUMB
T-BUMB
W-BUMB
TH-BUMB..........AND SO ON
A good aerobic build up:
M: 5 / 7
T: 12
W: 5 / 7
T: 14
F: 5 / 5
S: 8 w/ strides
S: 17
S:15-18
M:10
T:am 5, pm 10 track short intervals
W:am 5 pm 5
Th:10 progression
F:am 5 pm 10 long intervals
S:am 5 pm 5
8/4
12
8/4
11
7/5
17
9
Bump. You're moma.
Would rather do your mileage in singles or doubles?
I like singles but 85 is starting to get into that double range.
So what is your preference.
OK, here you go:
Off of this schedule you can race 5k to the half marathon and then transition easily into a marathon prep program.
Mon: am 5k easy PM 15k easy + 8 x 100 strides
Tue: am 5k easy PM 10-12k Tempo Run or 4 x 10 min w 2 min
Wed: am 5k easy PM 15k easy
Thu: am 5k easy PM 15k easy + 8 x 100 strides
Fri: am 5k easy PM Fartlek: 6-10 x 3-4 min hard with 3-4 min jog between
Sat: am 5k easy PM 15k easy
Sun: 25-30k long run
I prefer doubles, as I work full time, am on my feet all day and find long runs midweek nearly impossible. Also is there a way to do it with only a short morning run on Friday morning, no more than 5 miles. What about the incorporation of hills. Thanks.
What about a week of 70-75 miles? Could I add more intensity. 3 fartleks, incorporating tempos into my fartleks. Ex. 20 min tempo, followed by 1*1 min hills, etc.
Sun: 15 mi long run
Mon: 8 mi easy
Tues: 3 mi w/u, 5 mi aerobic tempo, 3 mi c/d
Wed: 5 mi am/ 8 mi pm
Thurs: 10 mi easy
Fri: 3 mi w/u, 5 mi fartlek, 3 mi c/d
Sat: 5 mi am/ 8 mi pm
= 81 miles
Add or subtract wherever you want to make it more or less. Or move the fartlek to Thurs and do a hill run on either Friday or Saturday. Enjoy your summer!
Bump. Don't get mad now.