I wanted to know if this are schedules that pro athletes can follow.
I made them myself, there is one for build phase and one for pre-season.
Made for a 13:20 - 27:40 5k / 10k runner
Build phase:
Endureance training and interval training are with warm-up and cooldown of 2 miles each at around 7:00 mile pace
Mon:
AM: 6 miles at 4:55 mile pace
PM: 5 miles at 5:55 mile pace+ 30 min core + strength
Tues:
AM: 8 miles at 5:50 mile pace + 8*100 m strides
PM: 3*15 min strength circuit + 4 miles.
( skipping, jumping, squats and uphill sprints )
Wens:
AM: 4*2 miles 9:20 - 9:25 recovery 2 to 3 min jog
PM: 5 miles 6:45 mile pace
Thurs:
AM: 5 miles at 5:20 mile pace + 8*100 m strides
PM: 5 miles at 6:45 mile pace + 1 hour pylometrics training
Fri:
AM: 9 miles at 5:30 mile pace + 8*100 m strides
PM: 6 miles at 4:50 - 4:55 mile pace +
Sat:
AM: 8 miles at 5:50 mile pace + 8*100 m strides
PM: Rest
Sun:
AM: 19 mile long run
2 miles 6:45
12 miles at 5:50 mile pace
3 miles at 4:50 mile pace
2 miles at 6:45
PM: 40 min core + strength ( abs + upper body )
Total mileage: 115 - 120 miles
Pre-season
Mon:
AM: 6 miles at 5:40 mile pace + 8*100 m strides
PM: 20*400 in 64 > 61 ( 1 min recovery )
Tues:
AM: 5 miles at 5:50 mile pace
PM: 4 miles at 5:40 mile pace + 1 hour pylometrics
Wens:
AM: 5 miles at 6:40 mile pace
PM: 10 miles at 5:55 mile pace
Thurs:
AM: 6 miles at 5:40 mile pace + 8*100 m strides
PM: 4 miles at 5:40 mile pace + 3*15 min strength circuit.
( same as in build phase )
Fri:
AM: 7 miles at 5:45 mile pace
PM: 8*1 k in 2:40 ( 2 min recovery ) or 4*2000 in 5:30 - 5:35 ( 3 min recovery )
Sat:
AM: 8 miles at 5:50 mile pace + 8*100 m strides
PM: Rest
Sun:
AM: Long run of 16 miles at with 12 miles 5:15 mile pace
PM: 30 min core + strength training.
Hope you like the schedules:
Please post the improvments or changes that you would make to these schedules.
Greetings
A young learning trainer