help with my weekly schedule

Training Advice/Discussion

9 years ago 06/09/2014 1:15pm EDT

goals: break 15.30 for 5k and 32.00 for 10k

here's my plan:

monday:

am - intervals - 300m~600m, total of about 4,000m in intervals + 4,000 WU/CD, so ~5 miles

p.m - regenerative

5 miles

tuesday:

easy 8 miles

wednesday:

either tempo or hill workout - 3-6 miles, total of about 5-8 miles

thursday: easy 8 miles

friday:

am - intervals - 800~2000m, total of about 6,000m in intervals + 4,000 WU/CD, so ~6 miles

p.m - regenerative - 5 miles

saturday: cross train. Stretching. Etc.

sunday: long run - 1h30-1h45 - ~12-15 miles

total: ~65-70 miles

questions:

is it better to change the long run for saturday so I don't have a long run+interval in sequence?

how does this schedule looks? lacking balance? too hard/easy?

9 years ago 06/10/2014 1:08pm EDT

re: 15.30 dreamer

How long have you been running?

What are your current PRs?

If you have to take a day off, Saturday is the day to do it so you have 36 hours between Friday afternoon and Sunday morning rather than 48 hours between Saturday morning and Monday morning.

You do not need intervals M and F. Do them Tuesday or Thursday and then the tempo or hill workout which ever day you don't do intervals.

9 years ago 06/10/2014 2:18pm EDT

re: 15.30 dreamer

When I first broke 15:30 here is what a normal week leading up to the race looked like (10 weeks from the race):

Monday: 400-1200m (usually a ladder), strides, about 7-10 miles, depending on the ladder.

Tuesday: 6 miles

Wednesday: 4 mile tempo, hills, strides, 10 miles total

Thursday: 4x (4x100m) sprints, jog recovery/5:00 recovery between sets. 4-5 miles total

Friday: 6 miles +ultimate frisbee afterwards

Saturday: 15 miles

Sunday: OFF

If you are running at the paces and getting the miles in, you will do fine. Just make sure that you are having fun (which means you are more likely to run faster) and that you are getting rest (again so you can run faster). Listen to your body and adapt as needed.

9 years ago 06/10/2014 4:28pm EDT

re: 15.30 dreamer

intervals Tuesday, tempo Friday, long run Saturday and rest Sunday or 4-6 miles Saturday and long run Sunday.

It takes 2 weeks for the body to fully absorb the stress of a workout, so you can do 2 different types of interval workouts, just alternate weeks. Like one week do a workout at 1500/3000 pace and next week one at 3000/5000 pace.

9 years ago 06/10/2014 4:54pm EDT

re: (*N*%WO

(*N*%WO wrote:
How long have you been running?
What are your current PRs?
If you have to take a day off, Saturday is the day to do it so you have 36 hours between Friday afternoon and Sunday morning rather than 48 hours between Saturday morning and Monday morning.
You do not need intervals M and F. Do them Tuesday or Thursday and then the tempo or hill workout which ever day you don't do intervals.

PR's 15.58 for 5k and 33.45 for 10k from 2012.

I started training hard in 2009 (back then i used to jog).

Ran 18:03 for 5k in 2009.

17:26 in 2010

16:38 in 2011

16:18 in 2012

15:56 in 2013

thanks for the recommendations

9 years ago 06/10/2014 4:59pm EDT

re: 15.30 dreamer

thanks everyone. It seems you guys recommend only one interval per week.

it might be a good thing, i never tested this approach, though I've been improving my PR's running 2 per week, one of longer distances and the other of shorter ones.

maybe the ladder exercise will work mixing these two so i can be fine with it once a week then.

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