How does this overview program sound for a seriously competitive distance runner focused on races between 5k and 25k in length (racing every 3-6 weeks).
Training Week:
Mondays
Main: Recovery run of 12k
Secondary: Easy run of 8k
Ancillary: Strength Circuit
Tuesdays
Main: Quality workout of either lactate threshold or aerobic threshold work (tempo runs or long repeats)
Seconday: Easy run of 8k
Ancillary: Core Routine
Wednesdays
Main: Easy run of 15k
Secondary: Easy run of 8k
Ancillary: Drill Circuit (form drills and accelerations)
Thursdays
Main: Easy run of 15k
Secondary: Easy run of 8k
Ancillary: Strength Circuit
Fridays
Main: Quality workout of either VO2 max intervals, 10k pace intervals or Short speed work
Secondary: Easy run of 8k
Ancillary: Core Routine
Saturdays
Main: Recovery run of 12k
Seconday: Easy run of 8k
Ancillary: Drill Circuit
Sundays
Main: Long run of 32k with last few miles progression
Secondary: -
Ancillary: Core Routine
Totals
170k per week (105 miles)
2 Quality sessions
1 long run
3 Core Routines
2 Strength Circuits
2 Drill Circuits