How do I schedule my 3 main runs of the week? I've always taken a day off after my long runs and obviously alternated hard and easy days but how I feel in my workouts can be hit and miss.
Should I do speed or tempo the day after a day off?
Should I do long runs on the weekend or during the week?
Any advice would be appreciated. Im a college freshman, I do around 60 mpw, and Im not that fast (low 27 min 8k), but im improving.
do you have a coach?
run 7 days a week, instead of 6
i don't know anything about your race sched but you probably shouldn't be doing speed right now
you'll break 27
this is a common schedule:
Monday: easy
Tuesday: speed
Wednesday: easy
Thursday: Tempo
Friday: easy
Saturday: easy
Sunday: long run
My coach is part time. I run for a small NAIA school and we dont have a track team. Were scheduled to do a couple track meets though and I thought i'd do some 200-400m intervals.
Also, I always thought you should take one rest day.
run 7 days a week. the amount of time you put in to training determines success in 99% of cases
if you wanna do 200/400 do them at race pace w short active rest. if that's what you meant by speed then that's fine
but 200's or 400's real fast w lots of rest won't really help a long distance guy like i'm assuming you are since you posted your 8k time
what track events are you training for
Here's what I do:
Mon: EZ
Tue: Intervals or Reps
Wed: EZ
Thu: EZ
Fri: Tempo/threshold workout
Sat: EZ or Long
Sun: EZ or Long
If you're doing your long run at an easy pace, you don't need two easy days prior. Sometimes I'll even do my LR on Saturday.
Your long run shouldn't be so significant that it screws up your other days' training.
howE wrote:
My coach is part time. I run for a small NAIA school and we dont have a track team. Were scheduled to do a couple track meets though and I thought i'd do some 200-400m intervals.
Also, I always thought you should take one rest day.
You don't necesarrily need a day off once a week. Take a day off if you feel you need it. I am 40 and just went 4 weeks before I took a day off. When I start doing harder workouts I might take a day off every other week.
7 day cycle that I have run religiously since high school (when I have the time to train):
Day 1 (usually Saturday) - a timed mile or interval workout. With warm-up, cool-down, and maybe a second run per day... total mileage for the day to equal what I want my long run to be two days later.
Day 2 - recovery run
Day 3 - Long run (equal to the total distance from two days ago)
Day 4 - shorter tempo (lactate threshold) run - no longer than 4 miles
Day 5 - recovery run
Day 6 - longer temp run of 6 or 8+ miles
Day 7 - recovery run
E-mail me if you'd like specific mileage for each day's runs depending on your weekly mileage level. I've got training levels from 10 to 120mpw, and I know of no other training program that will develop the aerobic system quicker.
And good luck to you this season!
happygolucky_beat wrote:
7 day cycle that I have run religiously since high school (when I have the time to train):
Day 1 (usually Saturday) - a timed mile or interval workout. With warm-up, cool-down, and maybe a second run per day... total mileage for the day to equal what I want my long run to be two days later.
Day 2 - recovery run
Day 3 - Long run (equal to the total distance from two days ago)
Day 4 - shorter tempo (lactate threshold) run - no longer than 4 miles
Day 5 - recovery run
Day 6 - longer temp run of 6 or 8+ miles
Day 7 - recovery run
E-mail me if you'd like specific mileage for each day's runs depending on your weekly mileage level. I've got training levels from 10 to 120mpw, and I know of no other training program that will develop the aerobic system quicker.
And good luck to you this season!
What's your email address?
Could you post one for 60mpw and one for like 80mpw. I can figure it out in between. Thanks!
And by "speed" i guess I meant shorter intervals around 3k-5k pace. I do 30-40 second pickups a couple days a week during my runs ending with about a 5 second sprint and it seems to help maintain my footspeed during the offseason.