i am just a recreational runner--i run 5k and 10k at most. My best 5k time is 18:53. I am 5'2 tall, so I have to do twice as much work as bigger runners.
Is my training considered lydiard or paavo? I've heard a lot about those methods but don't know anything about it.
Based on what I know, I do lots of distance base at 60 to 80 percent of MHR (max heart rate), a long run of up to 10 to 12 miles, a day off (no running, but other exercise) and a sprints day or hill day depending on the season.
Jan: Weight training and light (10-15 miles a week). Every other day 2 miles, but focus on pushups, situps, aerobic exercises. Some weight lifting.
Feb-April:
I start out at 2miles a day for 5 days and a long run of roughly double (4 to 5) on Sat. and rest on sunday.
It would look like this:
2,2,2,2,5,rest=15
I would gradually increase to 22-23 miles, then drop a week to 19 miles for recovery.
after my drop I would go to 3,3,2,3,3,6 or 7=20 as a base, then drop.
I increase my mileage by no more than 10 percent each week, and I drop every 4 weeks or so. I add two-a-day sessions by late June.
a weekkly progression would look like this 23,24,26,28,25,26,29,30,33,27,29,31,34 etc.
By July-Aug I am up to 50 miles per week.
3 in the morning, 5 at night=8 for 5 days, plus 10 miles on Sat. One of the days is a hill repeat day. I race my first 5k training in early August. I don't really put speedwork into it until late August so I peak in October for some big road races.
It's about increasing mileage slowly but steadily, having fun, and staying injury-free. Sprints are important, but I don't do any sprinting until late.
Thanks!