What workouts do you do in a week?

Long run ( as I define as 90 min or more) is only needed if goal to run half- or marathon.

Then you need to mix in a smart way maxVO2 intervals and lactate LT2 intervals and easy steady runs. Thats it...🇸🇪🤠🇸🇪.

- long run (varies between longer progressive towards marathon pace, shorter easy and shorter with maybe 10x1km @ M pace /60s standing rest).

- 1k repeats at about HM pace (usually just 6 reps).

- Third harder run of the week is usually one of either i) 10x400m @ 10K /30s standing rest, ii) 10x200m @ 3K-5K /200m jog, or iii) a continuous steady paced run at or slightly above LT1.

The rest is super easy to get the milage in.

I use the stairs a few times a day.

2 threshold, 1 vo2, 1 short (slow) long run

Workout Tuesday / Thursday (both threshold) and Saturday (VO2). jog long Sunday and repeat. 3x workouts per week is so much better than 2

It depends where I am in a training cycle. For roughly half the year I just do easy to moderate every day (nothing slow enough to where I'd call it recovery or fast enough to call it tempo. Right now I have a two week cycle of workouts that's roughly:

Continuous uphill on a treadmill (20-30 min a little above threshold based on HR)

Short fast intervals (1-3 min ranging from mile to 5k effort with equal time easy recovery)

Long easy (90-120 min)

Long intervals (6-15 min ~10k to HM effort with 2-3 min easy recovery)

Tempo (either out at least 35 min easy and back tempo, or continuous 40-50 min around marathon to HM effort).