2 long runs + 2 workouts a week

2 hours isn't a long enough run for a 10k runner.

how long would you prescribe then?

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weesd wrote:

2 hours isn't a long enough run for a 10k runner.

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An elite runner can cover 18 to 19 miles in 2 hours so I would say that 2 hours is definetly enough for a 10k.

Two longer runs and two workouts is perfect! I would suggest one long run of 2 or more hours and another medium long run of 90 to 105 minutes. Although I would treat the longer long run as workout, having an easy day before and after.

Also, two workouts is great, however, the type of workout you do will depend on what specific race you are training for. The workouts for a marathon are very different than a 10k. For example, I would do lots of steady state runs if I am training for a marathon as opposed to 5k-10k pace intervals if I was training for a 10k.

Here is a sample week for 10k-half marathon training

Mon: easy
Tue: Tempo Workout (tempo run or intervals)
Wed: Medium long run 12-14 miles
Thu: easy
Fri: Workout (5-10k pace intervals)
Sat: easy
Sun: Long run 15-18 miles (moderate pace with hill sprints at the end)


Here is a sample week for marathon training

Mon: easy
Tue: Steady State Run (basically a marathon pace run)
Wed: Medium long run 14-16 miles
Thu: easy
Fri: Tempo Workout (tempo run or intervals)
Sat: easy
Sun: Long run 16-22 miles (either all at a moderate pace or add some steady state running at the end a few times a month to mimic what a marathon feels like. If the later go at least two easy days afterwards. Build up )

Mon: easy
Tue: Tempo Workout (tempo run or intervals)
Wed: Medium long run 12-14 miles
Thu: easy
Fri: Workout (5-10k pace intervals)
Sat: easy
Sun: Long run 15-18 miles (moderate pace with hill sprints at the end)

Thanks I like that schedule a lot.
It is interesting that you place hill sprints at the end could you elaborate why they are after the long run?
I read the Hudsons recommend short hill bursts the day before a workout, are your hill sprints the same type of idea?

Now know that hill sprints are only 10-12 seconds long and their purpose is to work on running economy/form. They are not a workout in themselves. They are more like strides.

So yes, it is the same type of idea. I like to do them at the end of a long run because it gives you some faster leg work in the middle of a lot of slower running.

Although you could do them whenever you like because they are not too taxing. In general I like to do at least 3 days a week where I either do strides or hill sprints in order to work on leg turnover.

Now know that hill sprints are only 10-12 seconds long and their purpose is to work on running economy/form. They are not a workout in themselves like strides.

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Forgot to delete bottom paragraph :(

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weesd wrote:

2 hours isn't a long enough run for a 10k runner.

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Hey malmo,
I'm guessing through all of that you mean that long runs are not the up most importance.
on a side note
I'm wanting to begin summer of malmo in a week when I leave school, but I live in a remote location with no track.
Would fartleks work instead? Also its not exactly what you prescribed but I like your half - marathon workouts of Hills and Fartleks 5 hard / 5 easy. could these replace the intervals?

thanks

You may need to actually take it easy on your easy day. Hill sprints and strides should be done on one of the other days. You can even do them on the long run days. Figure on having at least two easy days per week. Many people actually have three easy days per week. And if an athlete is older with longer recovery times, four easy days a week is probably a good reccomendation. High stakes is what racing is about, so one has to start getting used to that in training. Whe one decides to go hard in training, there should be no excuses or possible causes for excuses in the training program. By doing something agressive on an easy day, one is creating an excuse for things not going well on a hard day. Great training programs have peaks and valley. It is amazing to me how the very first lesson on coaching is easily forgotten. The first thing a coach is taught is the overload principle and training effect. The human body actually becomes stronger while one is resting not while one is running or lifting weights or doing drills or sprints. Efficiency and skill is learned while the activitity is taking place but the increase in physical strength or cardio-vascular ability occurs while one is resting.

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