training plan/schedule

I forgot to add that ultimately I'd to accomplish and go under the following. Not all in first training period necessarily speaking.

800m- 2:10

1600-4:40

3200m-10:30

5k-16:30

Get in a good base of easy to steady runs, with a long run once every week to 10 days. Do this for a good 8-10 weeks or more, depending on when you want to start racing.

After this base period, continue with the mileage, but start adding some tempo runs and progression runs once or twice a week. Also, include strides (ex: 6-8x100-150 meters at approximately mile race pace effort) after easy runs 2-3 times a week. Keep doing your long runs during this time. You could also add some variety by doing some fartleks or hill work during this period.

You may then want to move into some more race-specific workouts. Personally, I keep doing tempo work, cruise intervals, etc., and strides every week to 10 days. Choose a race you want to train for and do some race-pace intervals. These could be VO2max intervals at 3k-5k pace, or shorter intervals at 800-mile pace.

The bottom line, is to run consistently, keep your mileage steady, take it easy on easy days, vary your workouts but make sure you hit all paces from easy, steady state, tempo, VO2max, mile, 800, and faster. Good luck with your training

adflkajdf wrote:

The bottom line, is to run consistently, keep your mileage steady, take it easy on easy days, vary your workouts but make sure you hit all paces from easy, steady state, tempo, VO2max, mile, 800, and faster. Good luck with your training

Good advice.

bump...what about liftingm not to substitute, but to add to training? what are effective workouts for lifting. squats or lunges? pull up or curls? or does it not even matter?

you are thinking too much... if you want to b faster running you just got to run... it wouldnt hurt though to do 3x10 push-ups and sit-ups/planks or core work at least 3 times a week to keep u strong... but end result really is in the running

^^^^^ aight I know. I just mainly want a structured schedule. Ran about 5.5 miles @ about 7:30's pace, a steady pace for me. How much mileage should I be starting at from my long run to my short run to my total mpw? 30mpw?

M-6 strides 6 100s

T-4 strides 3 200s

W-6 strides 6 100s

TH-4 strides 3 200s

F-3 strides 8 100s

Sa-8 strides 2 200s 2 100s

Is this an alright set up alright, Im not used to making my own routine, but is this alright? I rather it be too little than too much if you know what I mean. Then I guess for all distances M-Sat I increase by 5-7 miles each 3rd week?

leave a email I might be able to help with a online coaching contact for you

Man thats too much strides. I don't know what distance your training for exactly, but in my opinion 2, max 3 times a week is just about enough for strides. Don't forget recovery is also a part of training.

If you keep tiring yourself out every day, you won't be able to recover so you won't make any progress.

email is.

training440@yahoo.com

Okay way too many strides. Ill make them for M W F

bump......Also when increasing mileage does pace stay the same? or before going up in mileage try to speed up?