I'd like some advice on how to distribute the miles.
For instance, should i do doubles? If so should the miles be divided evenly? (i.e. short run in the morning, longer run in the afternoon) Which direction should i go to benefit the most aerobically?
I didn't edit this for grammar/spelling, but whatever.
BUMP
seriously? Double Bump
Nothing but long runs. Get in about 10 a week. Read up on Gerry Lindgren. You'll be a legend.
As I always say,
Fah Q.
Mon: AM: 4, PM: 8
Tues: 9
Weds: AM: 4, PM: 8
Thurs: 9
Fri: 6
Sat: 14
Sun: 8
of course w/one or two tempos/fartleks/progression runs thrown in.
if you got the time:
Mon-Fri: 11-12 miles a day in doubles.
Sat: 13 miles
Sun: relax
every 4th week, drop down to 50 or so miles.
close the long run strong if you can. push it when you feel good. go as slow as needs be when ya feel like shit. PR'd in everything i raced following this simple plan.
don't over think it.
its this easy wrote:
if you got the time:
Mon-Fri: 11-12 miles a day in doubles.
Sat: 13 miles
Sun: relax
every 4th week, drop down to 50 or so miles.
close the long run strong if you can. push it when you feel good. go as slow as needs be when ya feel like shit. PR'd in everything i raced following this simple plan.
don't over think it.
In all seriousness, one of the best training plans I ever seen. Some good advice in there too.
Whatever is convenient.
Trying a coach, you need one!!!!!
Some days you can double. Some days you can single.
Listen to your body. Some days you might do 4 miles in the
morning and 6 in the afternoon. Other days you could run 10 miles straight.
I wouldn't bother with a run if its less than 4 miles.
Heres how I like to set up a 60-70 mpw base training schedule. Flexibility in training is important!
Day 1 - 8-12 miles easy @ 65-70% heart rate (single or double), strides (100-200 meters)
Day 2 - 8-10 mile steady state run @ 80-85% heart rate (10-12 miles total)
Day 3 - 8-12 miles easy (single or double)
Day 4 - 8-12 miles easy (single or double) / hill sprints (10-12 seconds in length)
Day 5 - 3-5 mile tempo @ 85-88% heart rate consisting of either intervals or a straight tempo (7-9 miles total)
Day 6 - Off or 8-12 miles easy (single or double)
Day 7 - 14-16 mile long run @ 70-75% heart rate