Im looking to shave some time off my 5:15 mile in the summer and get some extra mileage in. How does this plan look?
-sunday-Long run 9 miles
-monday-10x400m
-tuesday-5mile easy run
-wednesday-12 mile bike
-thursday-7 mile tempo run
-friday-3x mile repeats
-saturday-off
soccerplayer11 wrote:
Im looking to shave some time off my 5:15 mile in the summer and get some extra mileage in. How does this plan look?
-sunday-Long run 9 miles
-monday-10x400m
-tuesday-5mile easy run
-wednesday-12 mile bike
-thursday-7 mile tempo run
-friday-3x mile repeats
-saturday-off
i'm going to be honest. This looks like the most retarded plan i've ever seen. i dropped my mile time from 5:20 to 4:26 by doing this:
sunday- 12
monday - 12
tuesday - 12
wednesday - 12
thursday - 12
friday - 12
saturday - 12
and threw in some strides during the summer. took me 2 years just to break 5, then i quit the dumb training and did some real work. got the results.
If that's how you want to play it, I'll play it all night long. I'll play it like Lionel Richie.
Down to business. That's a fairly intense training program. I wouldn't do 400's the day after your long run. I would also suggest swapping the 3 x mile repeats for an easy day. You may also want to add a few strides 1-2 times per week.
I'd do something like this:
Sunday - Long run
Monday - Easy run
Tuesday - 10 x 400
Wednesday - Easy run
Thursday - Tempo run or long intervals
Friday - Easy run
Saturday - Off
what's the point of the 10x400's in the summer? i don't get it, unless you are running it slow. What's the point? unless you are 6-8 weeks away from your target 'peak race' then no need to touch anaerobic base that hard. it's fine however if you do them decently slow. if you want speed, just throw down 1-2 sets of 5-6 strides a few times a week. much better imo
the more ambitious the plan the sooner you quit
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