As for me, approximately 80 miles this week. More speedwork. As a fast-twitcher who is always fighting the temptation to run fewer, shorter intervals that are too fast with recoveries that are too long, I made a real effort this week to keep my VO2 max work on the slower side, with shorter recoveries, and more and/or longer intervals.
Quote to train by, from Hadd:
“For an FT, or someone who is more FT than ST, the pace of the 1k reps is immaterial. We KNOW you can run them fast (if you get enough walk recovery), the question for YOU though is: can you put them together as well as an ST could?
”The answer to that is generally negative. So, jog the recovery and thus force your aerobic system to work harder and improve. Even if the reps get slower to do so. You are trying to maximise your ability to put these reps together in a race ... not trying to see how fast you can run 5 x 1k.”
(source: this thread on letsrun)
Monday: 7 miles very easy outside (8:29 pace) with fartleks, plus weights
Tuesday: 13 miles total. In the morning, 10 miles on the track, including 10x700m at 5K pace (6:15) with 300m jogging recoveries (so the intervals+recoveries summed to 10K, with 7K of quality work). After the last interval, I did a practice kick of 100m at 5:40 pace. Weather was gorgeous (58 degrees), the track was nearly empty, and I just flowed – hitting each time squarely. Nice confidence boost!
In the evening, 3 miles very easy outside (8:44 pace).
Wednesday: 15 miles total. In the morning, approximately 11 miles at very easy pace (8:11) plus 10 hill sprints of 14-15 seconds each up incline of 17%. In the evening, 4 miles very easy on treadmill (9:00 pace) plus yoga class
Thursday: 7 miles very easy outside (8:24 pace) with fartleks, plus weights.
Friday: 13.5 miles total. In the morning, approximately 10 miles on track, including 5x1000m at 5K pace (average to 6:15) with 400m jogging recovery (practice kick of 50m at 5:15 pace immediately after last interval). Did the first two too fast, the other three just right (3:44, 3:49, 3:55, 3:55, 3:55). 550 m jogging recovery, and then four 200m “repetitions” at 5:30 pace, with 200m jogging recovery between each.
In the afternoon, 3.5 easy miles outside (8:09 pace).
Saturday: 10 miles on treadmill at very easy pace (8:54) with fartleks, plus yoga.
Sunday: 14.5 miles outside, including two tempo intervals of 2.5 miles each, with half mile jogging recovery between the two. Paces were 6:53 (mostly flat) and 6:59 (mostly uphill). After full recovery, 3 miles at easy aerobic pace (7:37) and then immediately into 500 meters hard (5:46 pace). Also did 10 hill sprints of 14 seconds each up incline of 17%.