Monday: 6 miles in 60 minutes
Tuesday: 15' warm up, 2x200 @ mile pace, 4x1000m @ 5k pace, 2x400m all out, 15' cool down.
Wendesday: 3x1200 @ 5k, 2x1200m @5k.
Thursday: 6 miles in 60 minutes.
Friday: off or maybe some yoga.
Saturday: race
Sunday: off
I run about 18:30 or so. Where can I be if bump this up? I've run 2:08/4:45 in track.
Bump.
This thread makes me feel like I work my ass off, glad I run faster than 18:35.
Bump
Switch Thursday and Wednesday. Change the two 6 miles in 60 minutes runs to 6 miles in 50 minutes. Run 6 miles in 50 minutes on Friday. Run 10 miles in 90 minutes on Sunday.
You do the same thing every week? There is the problem. After a few weeks, it all becomes stale. Your body adjusts to the regimen, and there is no stimulus. You are leaving out all kinds of good workouts (hills, tempos, fartleks, progressive runs, long runs, etc.). And there is no periodization. So, the best advice is to just chuck your routine completely and start over. Bump up the mileage, gradually get rid of the off days, and get some variation in your workouts.
This is my school's program. We're supposedly following Daniel's running formula. The idea is that we go super hard on Tuesday and Thursday and then recover on Thursday and take Friday off.
It don't look like Daniel's running formula. Two sessions per week at 5k pace?
With my help, a sub 17 in five months maybe. Will you pay to run a sub 17 ~ 5k, if so post your e-mail
I'll see if I can find the workouts he's using. They're definitely from Daniels book.
Looks like it's from p. 175 in the 2nd edition. He likes putting two hard days back to back, the two workouts on that page are 4x200, 3x100, 4x200 and 6x1000. He's just using the workouts, not really the rest of the week's training or the paces. We've done strides once in the last month and we don't run but 5 times a week.
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