So i am studying away from my college this semester and am primarily a middle distance guy as far as track is concerned (1500:353,800:151) and am looking to train and stay fit as far for the upcoming track seasons. Id like to run a couple relatively fast 5k road races while I am here and am looking for an overall training guide for mileage as well as workouts catered to this.
S: Long Run 14 miles
M: Am:5mi. Pm:5mi. and strides
T: Am: Tempo run 4 miles with 2 mi. warm/cool P: 4 mi easy
There are many variations of threshold running. You may prefer a change in pace or a fartlek with varying portions @ tempo pace since you are a speed oriented runner.
W: Am:9mi. Pm: 4 mi. easy
H: Am:5mi. Pm: 5mi. and strides
F: Am: Long intervals @ RP w/ speed maintenance
Ex. 4x1k w/2-3 mins rec., 5 mins rec., 4x300 w/1 min. rec.
S: 7 mi easy
Total mileage: ~74 miles, 1 tempo, 1 interval, 1 Long run
Feel free to turn one or two of your regular runs into a tempo pace run when you feel good.
All training progresses from previous training.
To get a sensible answer you'll need to provide us with at least an outline of what you have been doing for the last year.