Another quick comment... during these early weeks work in 4x200 or 6x150 strides about once, maybe twice a week.
Another quick comment... during these early weeks work in 4x200 or 6x150 strides about once, maybe twice a week.
injured runner wrote:
So the first few weeks should just be building up mileage and intensity, and then you can work in the tempos and workouts. If anyone else on here could critique or give any advice on this, that would be great, I'll be using the same training plan.
Weeks 3-4
M: 4/6 easy double
T: 6 mile tempo
W: 5 easy
Th: 4/4 double
F: 7 easy
Sa: Short Hill sprints...3-4 mi easy later on
Su: long run
M: 7 easy
T: 6x1000 @ 5k pace (go out at whatever pace seems right) w/2 min rest...4 mi easy
W: 6/4 double
Th: 6 mile tempo...3 easy
F: 4/6 double
Sa: 4 mi + 8x200 w/200 jog recovery (Running fast but relaxed, you shouldn't push it)
Su: Off
Total = 50-55/week
Weeks 7-8 (around the end of June)
M: 5/7 easy double (this is what I prefer, i suppose 4/8 or 6/6 is just fine?)
T: 2 mile, 800 jog, 1 mile, 800 jog, 1 mile (2 mile Warmup and 2 mile cool down) again at whatever pace seems right, don't take the 2 mile too fast, but definitely under 10:30.
W: 8 easy
Th: 5 mile tempo...4 mi easy later on
F: 3/5 easy
Sa: Hill sprints...5 mi easy
Su: long run
M: 5/7 easy
T: 2 sets of 1600-1200-800-400 (800 jog between each interval, 3 min standing between sets)
W: 4/4 easy
Th: 6-7 mile tempo...4 easy
F: 4/6 double
Sa: 2 mi warm up/2 mi cool down, 3 sets of 400-800-400 (1:30 between intervals, 800 jog between sets)...4 mi easy
Su: Off
Total = 60-65/week
Gotta study for midterms now, but I'll put up more weeks for july and august tomorrow if you would like me to. Any questions or problems with these? Again if anyone else could help add on to this it would be greatly appreciated
That looks awesome man, thanks for putting that all up. I think the only thing I will change with this is the mileage, I would like to go higher.
Seriously this looks great and thanks again.
Like I said above I'll keep this thread updated 1-2 times a week at least... today I did 50 minutes
And, @injured runner, no need to put up Jul/Aug at all, especially if you're busy!
Don't worry about it! This is helping me keep track of my training too, so if you want those too I'm glad to offer it! The reason I kept the mileage a bout lower for the first 2 months is because I like to bump mileage one week, and the following week I try to bump up the pace of the easy runs. That's why I did everything in two week blocks. Another main component of getting in shape quick are consecutive days, make sure (when your body feels right, don't push this) you try to run 13 out of 14 days for two weeks. If your body isn't feeling it, go 10 out of 11 or something like that, but running consecutive days are a massive factor!
injured runner wrote:
Don't worry about it! This is helping me keep track of my training too, so if you want those too I'm glad to offer it! The reason I kept the mileage a bout lower for the first 2 months is because I like to bump mileage one week, and the following week I try to bump up the pace of the easy runs. That's why I did everything in two week blocks. Another main component of getting in shape quick are consecutive days, make sure (when your body feels right, don't push this) you try to run 13 out of 14 days for two weeks. If your body isn't feeling it, go 10 out of 11 or something like that, but running consecutive days are a massive factor!
I like the idea of bumping mileage and then pace. Interesting. If it works within the timeframe I might try it out.
The plan is to have no off days after a few weeks. The exception is if I really feel I need one or something. I've had a few xc/track seasons without any days off before so I'm definitely big on consecutive days myself.
Thursday 4/24 - 50 minute run
Friday 4/25 - 25 minute bike
Saturday 4/26 - 60 minute run
Updated log:
Thursday 4/24 - 50 minute run
Friday 4/25 - 25 minute bike
Saturday 4/26 - 60 minute run
Sunday 4/27 - 30 minute run
illegitimate wrote:
Updated log:
Thursday 4/24 - 50 minute run
Friday 4/25 - 25 minute bike
Saturday 4/26 - 60 minute run
Sunday 4/27 - 30 minute run
How did you do?
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