What do you think of this base plan for 70 mpw?

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whats up.... wrote:

Base plan:

Day 1 - easy recovery run

Day 2 - AM: workout like 10x200 or something PM: easy 4-6 miles

Day 3 - medium long run of 8-10 miles

Day 4 - easy run of 7 miles + strides

Day 5 - AM: time trial run, lydiard style PM: easy 4-6 miles

Day 6 - AM: typical 7 mile run PM: easy 4 miles

Day 7 - long run of 12-14 miles

what do you think? the time trials are similar to lydiard. most of my running is done around 8 min/mile pace.

Speed up the rest. Morning workouts are tough. Think about evening workouts with a faster rest/recovery in the AM. I agree with the TT efforts but don't time trial over hilly courses. Keep your 7 mile runs atypical-finishing feeling fresh "comfortably tired".

I am forced to do the workouts in the morning due to scheduling stuff and the fact that Im training for track races and the most convenient surface is the track (which is in use by clubs most of the time except morning). It sucks and the workouts have to go more by effort rather than pace, but what can I do. Time trial is on the track.

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Actually rather than doing doubles on Day 6, I'm considering just adding the second run to Day 4.

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

Thats pretty similar to what I have.

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