How would you suggest structuring a week for someone who wants to run 65-70 mpw in singles training for 5k/10k/cross country during a base period? during speed period?
How would the schedule change if you were training for half-marathon distances?
Thanks
I am training for Half-marathons and my schedule is as follows....
Sunday - Long run 15-18mi
Monday - Recovery run 8mi
Tuesday - Tempo run 10mi total with wu/cd
Wednesday - 2nd long run 11-13mi
Thursday - Recovery run 8mi
Friday - Medium run 10mi
Saturday - 10-12mi track workout.
Total is about 75mpw.
To reduce your mileage some try a little shorter on the recovery runs.
hey i appreciate your help...
anyone else have an idea...what it might look like or you have done during a base period for 5k and 10k runners?
Sunday: 20 mile long run
Monday: 8 miles
Tuesday: 12 miles total - 6 mile tempo run
Wednesday: 8 miles
Thursday: 8 miles
Friday: 8-10 miles total - track workout. (ex: 16 X 400, 8 X 1000, 10 X 800)
Saturday: Off or cross train for 60 minutes (bike, pool running)
Just an example program, rotate the days where convenient. Do a strength program, core, plyo drills, and form drills. Also do strides 3 times a week. Agility drills if necessary.
Day 1: 15 (one hour and forty-five minutes)
Day 2: 7 with strides (fifty minutes)
Day 3: 8 miles, including 5-6 mile tempo run
Day 4: 9 miles (one hour) with strides and core exercises
Day 5: 7 miles (fifty minutes)
Day 6: 10 miles (20 minute run, 40 minute fartlek with 10 minute cooldown on grass barefoot)
Day 7: 9 miles (one hour) with strides and core exercises
Total: 64 miles
To adjust, start with the long run and the tempo run. Then turn the 9s into 10s. Then the 7s into 8s.
Base
Mon- 7-9 miles easy (Strength Train, Drills, etc....)
Tue- 10-12 miles moderate (75%)
Wed- 7-9 miles easy (10 X 100m striders)
Thur- 10-12 miles moderate (75%)
Fri- 7-9 miles easy (Strength Train, Drills, etc...)
Sat- 10 miles with 30 - 60 minutes at Tempo pace (85%)
Sun- 16-18 miles easy
* For a half marathon run some 19-20 milers and run at the higher end of minutes for the tempo.
8 weeks leading up to the race.
Mon- 7-9 miles easy (Strength train, drills, etc.)
Tue- 3-5 miles of intervals with 5 miles of wu/cd
Wed- 7-9 miles easy (Strenght train, drills, etc.)
Thur- 1-2 miles of faster intervals with 5 miles of wu/cd
Fri- 6-8 miles easy (striders)
Sat- Race 5 - 10k (5 miles of warm up/cool down
Sun- 16-18 miles easy
*The weeks you don't race run a tempo run like the one during the base period. Also, for a half marathon do a taper the week of by and cut the sunday run the week before to a 10 mile easy run.
Run Consistently wrote:
Also, for a half marathon do a taper the week of by and cut the sunday run the week before to a 10 mile easy run.
I meant to say by cuttin the sunday long run