Just lay it out Monday,Tuesday, etc.
Just lay it out Monday,Tuesday, etc.
In singles:
Monday: 14 mile long run
Tuesday: 10 mile easy run
Wednesday: 7 mile fartlek
Thursday: 11 mile easy run
Friday: 10 mile easy run
Saturday: 6 mile tempo run
Sunday: 11 mile easy run
That's just what I'll be doing and like.
MON: 10 mi hill fartlek
TUE: 4 mi in the AM, 8 mi + strides in the PM
WED: 8 mi total: 2 mi warm-up, 5 mi tempo, 1 mi cool down
THUR: 4 mi in the AM, 8 mi + strides in the PM
FRI: 8 mi + strides
SAT: 14 mi long run
SUN: 4 mi recovery run
mon 10
tue 5
wed 5,5
thu 10
fri 5,5
sat 5,5
sun 15
Monday 4-5 easy recovery
Tuesday 4AM, 8-10PM with fartlek or ins-and-outs
Wednesday 7-8 easy
Thursday 4AM, 8-11PM with 4-5 mile tempo
Friday 7-8 easy
Saturday 4AM, 8PM
Sunday 14
Monday: 65 miles
Tuesday: 1 mile
Wednesday: 1 mile
Thursday: rest
Friday: 1 mile
Saturday: 1 mile
Sunday: Praise Allah
There ya go, 69 miles!
M - 6 mile recovery run
T - AM: 4 miles. PM: 4 mile tempo with 2 mile warm up/down
W - 8 miles
TH - 10 miles
F - AM: 4 miles. PM: 10x 200m hill repeats with 2 mile warm up/down
S - 8 miles
SU - 14 mile long run
Sun: 13 easy, last 2 or 3 miles moderate
Mon: 6 easy
Tues: AM 4 easy, PM 7, hilly course with last 4 miles comfortably hard
Wed: 11 easy
Thurs: 7 easy
Fri: AM 4 easy, PM 6 progression
Sat: AM 5 easy, PM 6 easy
Monday 10 miles (15km) at 1/2 effort over undulating course
Tuesday 15 miles (25km) at 1/4 effort over reasonably flat
Wednesday 12 miles (20km) at 1/2 effort over hilly course
Thursday 18 miles (30km) at 1/4 effort over reasonably flat
Friday 10 miles (15km) at 3/4 effort over flat course
Saturday 22 miles (35km) at 1/4 effort over reasonably flat
Sunday 15 miles (25km) at 1/4 effort over any type terrain
The training week was 65-70 miles. Add your miles up genius.
Hurray you're good at addition! Next, use your multiplication skills. I know you can do it.
Monday: 5 am/9 pm
Tuesday: 5 am/10 pm
Wednesday: 9 am/6 pm
Thursday: 5 am/11 pm (30 minute tempo)
Friday: 5 am/7 pm
Saturday: 7.5 am (5k tempo)/7.5 pm
Sunday: 14
Man up and run 100 miles/week
Man up? And you are a man??? I doubt it.
Mon- 6/4
Tues- 4 miles tempo/6
Wed- 5/5
Thur- 5/5
Fri- cross training
Sat- 5k race or 4/6
Sun- 12
That's what I did to get 62 miles. Up every afternoon run 1 mile and make your long run 15 miles and you will have 70 miles.
Mon: 6-10 miles easy (65-75% heart rate) w/ strides
Tue: 10-12 miles w/ the middle 8-10 miles @ steady state pace (80-85% heart rate)
Wed: same as Monday
Thu: same as Monday
Fri: 8-9 miles w/ the middle 4-5 miles @ lactate threshold tempo pace (85-88% heart rate) This could be a straight tempo or tempo intervals.
Sat: same as Monday or off day
Sun: 14-16 mile long run @ a moderate pace (70-75% heart rate)