Howdy- I'm making my team's indoor track plan this week, and i wanted some feedback.
This plan is geared toward the 1 and 2 milers, and the mileages written are aimed at someone who would run between a 4:28-4:35/9:55-10:15
Dec:
Week 1- 30 mi- no workout
2) 38 mi- no workout
3)- 45 miles, 1 avg. LT
4) 40 mi- easy LT, easy fartleck
Jan:
1) 45 mi- harder LT, harder fartleck
2) 52 mi- 1 VO2 max (800s or 1ks) with short rest, 1 LT
3) 58 mi- 400s with short rest (hard workout), hard LT
4) 47 mi, easy LT, easy hill workout
5) 55 mi, hard hill workout, LT (harder week)
Feb:
starting off with some VO2 max, then moving in for a mini-taper.
In the spring, we'll move toward more specification (i.e. milers vs. 2 milers). MD runners are doing something slightly different altogether.
I've tried to be conservative, as there's little worse than running real fast indoors (and then having visions of a really fast outdoors), and then not running any faster, when everyone else starts to get good.
Anyway, for them, this is a base building time, and lots of time for endurance and strength.
Let's here those comments...