Training for 35 mpw

wanna walk on wrote:

So I'm coming off a long injury and want to keep my milage low for a couple months before getting back into a full program. I don't want to go over 35 mpw. How does this sound? (I'm 18 btw).

Sunday: 60 minute pool run and/or long bike ride

Monday: "long run" 6-8 miles, plyometrics, 30-40 min pool run

Tuesday: 4-5 easy, 45-60 minute pool run

Wednesday: interval workout (eg. 4x800+4x400), lifting

Thursday:60-90 pool run, 30-60 min spin cycle

Friday: 5-7 miles easy, 45-60 min pool run, plyos

Saturday: 3-6 mile Tempo run w/warmup and cool down, lifting, 45-60 min pool running

I just wanted to help you out because there is a lot of stuff in here that I think you should consider. First, you should not train for a mileage total. Mileage and workouts are a result of fitness, not the opposite. Just start small and work your way up and don't freak out if you run 38 one week. Eventually you may want to do even more than 35 so don't set up a psychological barrier.

Sunday looks good for cross training. Monday needs a lot of work. Long runs are not 6-8 miles. Just don't do long runs, but don't convince yourself that 8 miles is a long run. Also, plyometrics should not be done in tandem with a distance day. This may be why you got hurt originally. You need to match workouts with proper running intensities. If you try to do plyos after a distance run, you'll just have tired, ineffective jumps.

The Wednesday workout; what is it? 4x400 with 10 minutes recovery @ 800 race pace is vastly different than 4x400 @ 1600 race pace with 30 seconds race pace.

What do you call tempo on Saturday?

Thanks for the advice with the plyos. That's not originally why I got hurt (tight tendons around my lateral femoral condyle led to a serious bone bruise, orthopedists said they'd never seen anything like it, it was just a result of my natural form at that time), but I'll make sure not to do that. My workout would be something like 4x800 at current/short-term goal 3200 pace and 4x400 at current/short-term goal 1600 pace with 1:30-2:30 rear in between reps (usually closer to 1:30). I would consider my tempo run to be somewhere around 45 seconds slower than current 1600 pace when doing it for 3-4 miles and maybe 1-1:20 slower for 5-6 miles (when I was in 15:03 3 mile shape I would do 5k at 5:30 pace with lost of hills and at 5:20 pace w/o hills). Sorry for the long posts, but I need all the help I can get. Thanks!

Bump