The schedule is quite good to train your aerobic power just before competitions, but not so good as base training. You will probably struggle to improve in the long term with it.
The schedule is quite good to train your aerobic power just before competitions, but not so good as base training. You will probably struggle to improve in the long term with it.
U.N.O. wrote:
dontmissthepoint wrote:I am no grammar expert, but "wroten" come one?!?!
Amy more info on John Kellogg?
I am not a grammar expert, but "Amy" come one?!?!
SUCKER.
come one
come two
come three
Thanks for bumping this thread back up, good stuff in here.
Just found this thread, thought it could be updated if anyone else has some input.
Bumparoo
Off Season (summer):
90-100 weeks.
(avg. pace 6:00-7:30)
Hard workouts (1 or 2 a week) consisted of a mix of hills, fartlek, tempo or 10-mile power run.
-15-18m long run on the weekend
Season:
70-80 weeks
(avg. pace 6:00-7:30)
Pace workouts (2 times a week):
-10 or 15x1k at slightly faster than pace with 1:00 rest
-6xmile or 4x2k at pace with 2:00 rest
-25x400 at 65point with 1:00 rest
-12-15m long run
sometimes fast stuff like:
-8-12x400 at 63-64 1:30 rest (I could rarely finish this)
-ladder (800, 1000, 1200, 1000, 800, 400) 1:1 rest at -66-67pace and the 400 was whatever we made it.
-200s etc.
some, of these workouts my coach has put into my schedule. My target is to go sub 30 in Sept. I have to quit my season now, because my coach wants me to take two or three weeks of.
After that we will build up the mileage towards probably around 80 to 90 miles a week.
With 2 track training seasons
12*400 64 rest 90
20*400 (6 in 70)(5 in 68)(4 in 66)(3 in 64)(2 in 6)
5*1500 in 4:30 rest 400 in 2 min
6*1000 ladder 2:58 > 2:48
400 - 800 - 1200 - 1600 - 1200 - 800 - 400
pace 62 - 64 - 66 - 68 - 66 - 64 - 62 Rest 1:1
1 fartlek or tempo
from 12 miles total
Done at threshold pace.
1 long run
starting at 15 miles build up to 19/20 miles
Some normal endureance runs
depending upon week between 2 to 4 runs, ranging from 5 to 9 miles
2 times strength and pylometrics training
What do you guys think of this?
I, am a talented 18 year old runner, and one of the best in Holland.
Pr are
1.5 = 3:49 ( track )
3 = 8:08 ( track )
5 = 14:21 (track )
10 = 30:32 ( Ran just once )
I enjoyed this thread. Some very good information. Any one else who has run sub 30 anything to add? I'm keen to know more on the mileage issue and the pace people run the bulk of their mileage.
Coming from someone who runs only 5 to 6 days a week, this schedule interests me. Curious what kind of results people get from this? Or who uses it.
Sloppy the triangle wrote:
Simpleton approach
3 day schedule
Day 1: Quality Workout
Day 2: 6-8 mile Recovery Run
Day 3: 8-10 mile Easy Run
each day add a secondary run of 4-5 miles easy
Quality run sequence:
1) Threshold
2) VO2 Max Intervals
3) Alternate between Fast Intervals & Long Run
Examples of each
Threshold: 3 x 2 mile w 400 jog recovery
VO2 Max: 8-10 x 800 w 400 jog recovery
Fast Intervals: 10-12 x 400 w 400 jog recovery
Long Run: 90 minutes progressive
Bumping this back up to the top. Calling all sub 30 guys!
Bump for curiosity.
M- A.M. 4 miles easy(30 min) P.M. 8 miles 46-50 min+ strides
T- A.M. 4 miles easy P.M. 4:35-4:45 pace workout
W- A.M. 4 miles easy P.M. 1 hour run easy
TH- A.M. 4 miles easy P.M. 8 miles 46-50 min +strides
F- P.M. 1 hour easy
Sat- A.M. 12-14 LR at 5:30-5:50 pace
Sunday- off or 40 minutes easy
Lol! As if the average Letsrun user can run sub 30 mins!!!
Bump
Great thread, 10k season inbound.
I've broken 30 (well, I ran in the upper 27s) and my ex broke 32 (female). Fast-ish easy pace (6:45-6:15) depending on feel and one weekly threshold and CV or 5k during base. Long run with a few quality (low 5:00) miles as well
Bumping this thread for a modern input
Balance is key wrote:
Goes something like this for most of the season, not really much variation during the year except for 2-3 months of base season with just distance and tempo runs and some sharpening work before major/goal races. This basic set-up allows for effective racing from 5k to HM.
Mon: am 5 miles easy pm 8-10 miles easy + strides
Tue: am 5 miles easy pm Strength Work (Tempo Run or Cruise Intervals)
Wed: am 5 miles easy pm 8-10 miles easy
Thu: am 5 miles easy pm 8-10 miles easy + strides
Fri: am 5 miles easy pm Speed Work (intervals between 400 and 2000 meters long with a quarter to half distance jog between each)
Sat: am 5 miles easy pm 8-10 miles easy
Sun: 15-18 miles easy (sometimes uptempo last few miles)
Total 90-100 miles week
Times:
5k - low to mid 14's
8k - 23's
10k - 29's
15k - 45-46's
HM - 1:05-1:06's
Similar pr's here was a week in May for me in 1993
Monday AM 5 PM 9
Tuesday AM 5x1200 w/ 400 float in 95 seconds avg 3:30 per 1200 PM 5 miles
Wednesday AM 5 miles PM 10 miles
Thursday AM 5 miles PM 9 Mile run with 6 miles at 5:40 mile pace
Friday AM 5 miles PM 9 miles
Saturday 6x800 w/400 easy jog 2:15 avg last one in 2:06 3x200 in 31 w/200 jog
Sunday 16 miles in 1 hour 40.
Lots of running
I came at it more from the speed side. Ran sub-30 for multiple 10k XC races. Argument could be made that the courses were short but they seemed legit. Also broke 14 on the track. Mileage was around 80 in six days. Long runs were always easy, usually 90 minutes, 14 or so miles. Off season would go a little longer, 15-16, but not a ton of those. Only a handful each year. Monday/Thursday were 6 & 6 doubles with strides or hill sprints in the PM. Tuesday/Friday were workouts. A lot of 8 mile tempos at like 5:20-25 pace, a bit hilly. Stuff like 6 x mile and 10 x 1k but slower than most posters have said previously. Like 5 minute pace, a bit faster on the k reps. Sub-threshold work. Everything was pretty comfortable. 10 miler on Wednesday. Barely did any super hard workouts. Every few weeks we’d do hills and 200s to touch on speed but strides and hill sprints and frequent racing in college got the job done most of the time. I had good natural speed. Ran 23 second 200s in practice in high school and sub-50 4x4 split. Also ran pretty close to 4:00 off this stuff. People want to do big mileage and hard workouts. It works for some. As a more “fast twitch” guy, that wouldn’t work for me. Being able to consistently crank out week after week of just solid work, never feeling broken down or tired, was the key for me.