Started running/sports after leaving HS (did absolutely nothing in my whole life before that). I tried different approaches and the points me and my coach gathered from that:
- good natural endurance (broke 20 for 5k in the first 8 weeks after picking up running
- started with the traditional 5/10k training with focus on mileage and 1 or 2 workouts a week but after 1 year and a 17 high 5k no further improvements with that
- mileage - no matter how fast it is run - wears me out extremely fast. injury prone to overuse muscle injuries
- best endurance gains from shorter interval work like 8x300 at 800 or 5x500 at mile pace with 2-5 minute rest
- NO kick at 5k races, just feeling tired and done and getting outkicked by masters while at 800 and 1500 i can always shift gears and close near top speed
So we came up with this basic schedule:
1 Track work @mile pace
2 easy 30+4x100
3 Hill sprints+LONG drills and Boundings
4 20 minute LT style fartlek on grass infield
5 30 easy+ Plyometrics
6 Track work 400/800 stuff
7 60 minute run or off
Seem to respond well to this compared to the standard 40-60min easy runs + 1-2 track workout regime. Despite running 10-20 miles less per week i PRed by 15 seconds in the mile and by 8 seconds in the 800. And most importantly, NOT GETTING injured.
I lowered my 400 PR from 66 to 60 in about 2-3 months with this training.
Goal is sub 2 800
Any critique or thoughts regarding my schedule.