(I dedicate this my training advice to Hodgie-san)
Just one my “provocative” training schedule for those of you that like this kind of Danny Henderson´s short rest interval training with the “Summer of Antonio” title, inspired in the name of Summer of Malmo. The training plan consists of 2 phases as follows:
PHASE 1 – AEROBIC CONDITION
Each week of phase 1 does: 1/aerobic runs; 2/fartlek or hills 3/Tempo run
1/go for aerobic mileage condition, run everyday steady pace mileage, and try the maximum of aerobic mileage you can do without burn yourself. Some do singles some do doubles. You can run long ones from times to times, but it´s not necessary either.
After 2-3 few weeks of daily aerobic eventually you estimate that you are ready to start some fast-quality training twice a week. So, it´s time to include in your daily aerobic mileage 2 week build-up workouts.
2/Once a week. 10X60secs-60secs IN-OUT FARTLEK (1:1) alternate on the next week with 10X20secs uphill intervals rec=back downhill walk (not timed, use long recovery, just go for the next one interval when you feel ready).
3/Once a week – One Tempo Run done as final part of your aerobic daily run as follows:
1500m run = 15min Tempo run
5000m run = 20min Tempo run
10000m/road/cross competition = 30min Tempo run
HM run = 40min Tempo run
(ex: one 5000m runner 30min/easy flowed by 30min/Tempo run)
OK. As soon as you think you can merge into the next PHASE 2, keep with the daily aerobic runs, and with the TEMPO RUN (or hills for the 800m runner), but introduce the short rest interval training main stuff.
PHASE 2 – SPECIAL/SPECIAL BLOCK WITH SHORT INTERVALS WITH SHORT ACTIVE REST
Each week of phase 2 does: 1/aerobic runs; 2/short rest intervals 3/Tempo run
1/Continue with mileage volume aerobic runs. Try to run the track workouts without decrease the length/volume of aerobic daily runs that you were been doing, except on the 2-days per week that you run the intervals of course:
2/Give up the fartlek but continue with the tempo of the phase 1, but run this workouts instead.
800m run. 10X100m your 1000m race pace AND 10X200m your race 2000m race pace
1500m/mile run. 10X200m your 2000m race pace AND 10X300m your 3000m race pace
5000m run. 10X300m your 3000m pace AND 10X400m your 4000m pace
10000m/road/cross competition. 10X400m your 4000m pace AND 10X500m your 5000m pace
HM run: 10X500m your 5000m pace AND 10X600m your 6000m pace
a/Everyone of this workouts shall be done with non-stop 100m recovery in some 35-45secs going ahead on the track kind of dynamic style.
b/I did scheduled 2 interval workouts by each run event (ex:5000m does 10X300m AND 10X4000m). Do just one every week, but alternate both, one week one, the next week the other (ex:1500/mile run. One week does 10X200m the next week do 10X300m, alternate on and on).
3/don´t forget that this PHASE 2 is constituted by: daily runs, intervals, but also the TEMPO RUN as well.
Run with passion. Try hard but be happy. Good luck.