I recently ran 13,40 and all my easy runs are 9-10 min miles.
I recently ran 13,40 and all my easy runs are 9-10 min miles.
I suggest a schedule that looks more like this.
Mon- 4-5 miles easy am 6-8 miles easy pm (4 by 100 meter striders)
Tue- 8-9 miles moderate pm (strength train)
Wed- 4-5 miles am easy 6-8 miles pm (easy running form drills)
Thur- 8-9 miles pm easy (strength train)
Fri- 6-8 miles pm (1-3 mile warmup, 3-4 mile tempo, 1-3 mile cooldown)
Sat- 10-12 miles easy (3 times a month and once a month 6-8 miles)
Sun- Rest or 6-8 miles easy
Easy - 7:15 to 7:45 pace
Moderate - 7:00 to 7:15
Tempo - 6:00 to 6:30
Also, you can mix this schedule up however you want. It really does not matter the order. However, avoid doing moderate runs, tempos, and races back to back. Run easy on your easy days (but don't jog) and smart on the faster days (don't strain). Also, feel free to add another day of strength training, form drills, and striders. The summer is a time for base (so don't strain). Avoid running fast for periods longer then 30 seconds and make sure you have a full recovery between (3-5 minutes). Especially for your striders. I like to add my striders into the end of my run by picking it up for 20-25 seconds then running easy for 3 minutes between pickups.
Everyone is crazy wrote:
That's interesting. I ran 14.05 and I ran all my easy days at 8-9 minute pace.
Everyone is different. Easy day is just that. Easy.
another liar (sarcastically) wrote:
I recently ran 13,40 and all my easy runs are 9-10 min miles.
Clearly "another liar" is a greenhorn if he doesn't believe that there are 14:00 5k runners who go really, really, slow on their easy days.
16:00 wrote:
Thank you. So a couple good things. First, split up at least one of the 6/7 runs into something like 4/9. Second, The Malmo system and others say to do repeats, however many others say not do worry about speedwork from May to early August. Is one better than the other?
You missed the whole point of SOM. There is no "Malmo System." The point of SOM is to call your friends, your friends from other high schools or colleges and agree to meet informally twice a week during the Summer. Secondly, take it easy, don't beat your brains out.
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