I have a 16:40 3 mile time, and 4:30 1500 pb (first ever race), and run about 30-40mpw.
Ran a terrible 1500m race today (Sunday), and have a tough track workout two days away (tuesday), tomorrow is monday and i'm wondering what to do. I was thinking a hard long run of around 7 ish mile at 6 min something pace, would this be enough time to recover from for the tuesday workout?
I really wanna push this frustration out my system, but don't want to muck up recovery for the other workout days.
Any thoughts as to what i can do in between these days would be much appreciated, still struggling to build a training schedule. the main sessions are
M - ?
T - Hard workout
W- ?
Th - Hard workout or tempo
F - ?
St - usually a 5k race or something
Sun - Moderate hard long run with short hills 9 ish miles.
Sometimes we have more hard days a week e.g. on monday/ friday
I basically want to know what to do on the days in between these sessions, as a low mileage runner should i run faster on easy days?