I'm doing 65mpw and wondering how to break my mileage up for the week. Can someone help me fill in the rest of the days if I'm training for the 5k and peaking by mid may. With maybe two workouts a week.
Sunday: 15mi
Mon:
Tues:
Weds:
Thurs:
Fri:
Sat:
I'm doing 65mpw and wondering how to break my mileage up for the week. Can someone help me fill in the rest of the days if I'm training for the 5k and peaking by mid may. With maybe two workouts a week.
Sunday: 15mi
Mon:
Tues:
Weds:
Thurs:
Fri:
Sat:
Mon:6mi
Tues:2mi wu 20X100m hill sprints 2mi cd+ 3mi pm (change to 10-15X200m track later)
Weds:6mi
Thurs:12mi progression fartlek (change to 5X1000m @3/5k pace later)+weights
Fri: 5am 5pm with strides after
Sat:6mi
Sunday: 15mi
Having 2 runs on friday is ridiculous. Point? None.
Sunday: 15mi
Mon:0
Tues:0
Weds:40mi
Thurs:0
Fri:0
Sat:0
15 + 40= 55He's doing 65 mpw.
drsimpleton wrote:
Sunday: 15mi
Mon:0
Tues:0
Weds:40mi
Thurs:0
Fri:0
Sat:0
Captain G, a 15 mile long run is too much for 65 miles per week.Distribute your mileage more evenly. Try 8-10 per day instead and do them in doubles of 5/5 or 5/6 or 4/4.
Mon: AM: 4, PM: 8 w/strides
Tues: AM: 4, PM: workout (7-12)
Weds: AM: 4, PM: 8 w/strides
Thurs: workout 7-12
Fri: 4-10 easy as hell, depending on what mileage I need
Sat: 8-12 easy w/ strides
Sun: 14-15
Thats for a bigger week, down weeks are similar but with no AM runs and Sunday being 12, and all runs being a bit shorter.
Spliting runs up is tricky cause I'm at college and classes get in the way. Is the only reason people break their runs up is cause they can't handle running 10mi at once everyday?
More info on your time goal and prs and schedule (are you in high school, etc.)?
All other days 7-9 miles all in singles with a primary hard workout on Weds, a secondary not as hard workout on Sat. The other 4 days easy pace with 6-8, 20-30 sec strides on 1 or 2 of those days.
The answer to that question is no. I am going to guess you only want to run once a day then. Here is a general schedule for you. I like the one day hard-one day easy approach. If it happens that wednesday is hard and the race is on saturday then you get two easy days before the race.
Week 1
Mon: 12-interval workout with 5 miles worth of quality running and 3 mile warm-up and cool-down.
Tues: 8
Wed: 12
Thur: 8
Fri: 10-threshold run of 4 miles with 3 mile warm-up and cool-down.
Sat: 4
Sun: 14
Total-68
Week 2
Mon: 8
Tues: 12-interval workout with 4-5 miles worth of quality running and 3 mile warm-up and cool-down.
Wed: 8
Thur: 10-threshold run of 4 miles with 3 mile warm-up and cool-down.
Fri: 4
Sat: 14
Sun: 8
Total-64
And repeat.
This was my 65 miles last week
M - 7 easy
T - 10 (inc 30 mins @ threshold)
W - 10 (inc 2 x 10 short hills)
T - 9 easy
F - 8 easy
S - 9 (inc structured fartlek of 4 x 3 mins @ threshold + 2 mins @ 5K pace + 1 min @ 3K pace with 1 min recovery between efforts)
S - 12 easy
replace Sat session other weeks with 400 or VO2 session.
I want to run about 16:0x on the track. I just ran a 10:06 indoor full two-mile last week.(completely trained through the race) I;ve been training since december and want to work up to 70 by the first or second week of march
Outdoors I hope to do this:
Sunday: 12 miles easy (7:00 pace)
Monday: 4 miles pretty easy AM, 8 miles moderate PM(6:45 Pace)
Tuesday: Workout(ex. 3 sets of 800-400-400-200)
Wednesday: 4 miles shakeout AM, 7 miles shakeout PM
Thursday: Threshold Workout(ex. 6 x 1200, or 4 x mile)
Friday: 4 miles shakeout(if no race), 5-8 miles recovery(length dependent on race)
Saturday: Race, or moderate run/fartlek