As in the summer training following outdoor track and bulding up to cross country.
As in the summer training following outdoor track and bulding up to cross country.
Move to Kenya, run base mileage. Mission accomplished.
I do not know your steez...BUMP
6am: rise and run how you feel; 40-60 minutes
10am: main workout; tempo, intervals, hills, fartlek, etc..
4pm: steady to hard, depending on how you feel; 40-60 minutes
Saturday is recovery day, so skip the 4pm.
Sunday is Long. One run 90-150 minutes steady.
Let's say for a 800/1500m runner, in preparation for cross country (5k)
Summer of Malmo. EOT
Move to 8,000'.
Run in the same pair of shoes for all workouts, preferably second-hand trainers.
Don't wear a watch.
Easy run pace is ridiculously easy, slower than 10 minute miles.
Steady runs start easy then get progressively faster until race pace is reached.
Track work - find a dirt track with cows and goats wandering around it. Run 400's close to all out with a short jog in between. When you can't do anymore, sit down by the track until you've fully recovered. Repeat this sequence until you've been at it for 2 hours.
Run twice a day.
Take naps between runs.
Eat lots of grits and fresh vegetables.
my god stop plugging your self. Your answer to any training thread if people to give you money.
Right now we are at 42 miles per week, obtained from
Monday: long track session
Tues: shorter easier track session (usually sprints)
Wed: easy 45 (usually 7:30/mi)
Thurs: speed track seeking (like 12x200m with short rest)
Friday: pre race 20section minutes
Sat: race
Sunday: long run usually
My longest run has been 11 miles at 6:35/mi
234 wrote:
my god stop plugging your self. Your answer to any training thread if people to give you money.
I assume that is directed at me. I only mention the book if it's relevant to the thread -- tough to bring it to the attention of the target audience otherwise -- but I am sensitive to even that being too much for some people. It's the minority of threads I post in.
Dan
I've just seen it in 3 diferent thread in about that many days. Maybe it's just timing o me seeing it.
It's not just you...
Right now we are at 42 miles per week, obtained from
Monday: long track session
Tues: shorter easier track session (usually sprints)
Wed: easy 45 (usually 7:30/mi)
Thurs: speed track seeking (like 12x200m with short rest)
Friday: pre race 20section minutes
Sat: race
Sunday: long run usually
My longest run has been 11 miles at 6:35/mi
Run a lot, eat basic, healthy food, lie around all day and rest. Wash your clothes in a river after your Sunday long run.
"Summer of Kipchoge"
This sounds interesting, any other thoughts anyone?
Mon:
am: 80 minutes
pm: 12x1000m
Tues
am: 120 minutes HARD
noon: 16x400m
pm: easy 60 minutes
Wed:
am:70 minutes HARD
noon: 4x800m all out
pm: 90 minutes moderate
Thur:
am:120 minutes moderate
pm: 90 minutes fartlek
Fri:
am: 120 minutes easy
pm: 60 minutes HARD
Sat:
am: 120 minutes easy
noon: 120 minutes moderate
pm: 120 minutes HARD + 6x500m all out
Sun: Rest
Bump
Get rid of the intervals and run 100 miles plus and resistance training (see the video where the Kenyans are pulling a tire with a rope around their shoulders).
Running with the Buffaloes tells the story of what one needs to do in the summer to get ready for fall training.
BUMP