Surely the goal would still be to accumulate the largest training load, but unlike a regular plan where you run 5+ times a week recovery would be less of a priority, so you could get away with some monster sessions.
An all-out half marathon? 20 x 1k at 10K pace? 15 x 6 minutes at threshold pace?
Surely the goal would still be to accumulate the largest training load, but unlike a regular plan where you run 5+ times a week recovery would be less of a priority, so you could get away with some monster sessions.
An all-out half marathon? 20 x 1k at 10K pace? 15 x 6 minutes at threshold pace?
Discus.
I'm inclined to think I'd just do whatever I felt like. But I have a friend who ran a 2:29 marathon on one twenty mile run a week. So maybe that.
90-minute progression run, easy to last half mile at 5k pace.
Is that a roughly linear progression, or are you talking more like a few miles easy, then starting a progression between medium-slope linear and parabolic?
Surely the goal would still be to accumulate the largest training load, but unlike a regular plan where you run 5+ times a week recovery would be less of a priority, so you could get away with some monster sessions.
An all-out half marathon? 20 x 1k at 10K pace? 15 x 6 minutes at threshold pace?
Discus.
I would do 16x400 at varying paces with varying rest depending on the pace. To increase mileage I'd add it into the cool down or warm up.
It would be a futile exercise, as your body would slowly unadapted to running as your frequency is so low. You would eventually get injured or able to do less on your runs. Some People who get away with it for a while, do so because either they are banking on what they built up in their previous time running more often (same reasons long time runners can get by for a while at lower mileage and still compete well), or they are so new to running that any running is a new stress/benefit, but potential for improvement is severely limited.
20x400/15x600 + soon fast reps with a warmup/cool down
that's more than 35 runs.
If you only get one run a week, your best result will be an all-out 200m. The most important weapon in your arsenal is your top speed. An all-out 400m would be okay too.
If you need some vo2max work, you can swim or ride a bike. "one run a week" doesn't bar cross training.
I would warmup a couple miles, do some threshold paced repeats, then some mile/3k repeats and finish with some quick strides. Try and hit a little of everything.
It would be a futile exercise, as your body would slowly unadapted to running as your frequency is so low. You would eventually get injured or able to do less on your runs. Some People who get away with it for a while, do so because either they are banking on what they built up in their previous time running more often (same reasons long time runners can get by for a while at lower mileage and still compete well), or they are so new to running that any running is a new stress/benefit, but potential for improvement is severely limited.
This.
If this person was relatively unfit as a runner, it might be possible to "progress" as a runner if this person cycled, rucked, hiked, or swam several hours a week, but even that isn't going to be optimal because there's no ground impact in cycling and swimming.
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It depends on the goal race. If for some reason it is a race that you plan on completing in more than 2 hours, i'd do a long run, starting with at least 75 minutes under LT1. Then probably some variety of faster sections, with jog recovery. Also if your moniker is any indication of the type of race you're planning, for sure do that in brutal/technical hills.
It would be a futile exercise, as your body would slowly unadapted to running as your frequency is so low. You would eventually get injured or able to do less on your runs. Some People who get away with it for a while, do so because either they are banking on what they built up in their previous time running more often (same reasons long time runners can get by for a while at lower mileage and still compete well), or they are so new to running that any running is a new stress/benefit, but potential for improvement is severely limited.
This.
If this person was relatively unfit as a runner, it might be possible to "progress" as a runner if this person cycled, rucked, hiked, or swam several hours a week, but even that isn't going to be optimal because there's no ground impact in cycling and swimming.
Fisky, when you won your 400 title a few years back, what kind of 5k shape were you in?
If this person was relatively unfit as a runner, it might be possible to "progress" as a runner if this person cycled, rucked, hiked, or swam several hours a week, but even that isn't going to be optimal because there's no ground impact in cycling and swimming.
Fisky, when you won your 400 title a few years back, what kind of 5k shape were you in?
I don't know. I was running 7-12 MPW and my "long" run was a super slow and technical 3-4 mile trail loop once in a while. I'd guess that I could have run a 5k in 29-30 minutes. I really, really wanted that national championship so wasn't doing any distance training at all.
Surely the goal would still be to accumulate the largest training load, but unlike a regular plan where you run 5+ times a week recovery would be less of a priority, so you could get away with some monster sessions.
An all-out half marathon? 20 x 1k at 10K pace? 15 x 6 minutes at threshold pace?
Discus.
I definitely would not do discus. I don't think it would help at all.
Unless you are not counting that as your run. In which case, on the six days other than your run, do 200 discus throws (100 with each arm), and run out to get the discus and run back to the ring in between throws.