3000/3200m Training Program

1 why not strides after every day in first 3 weeks?

2 5 min rest on a fartlek? Its a bit much. Dont do such strong surges, more tempt surges, continue strides every day after your run.

3 why are you shortening you long run but maintain overall mileage? Unles you are doing a fartlek as part of long run keep long run the same.

4 Don't drop the mileage so much, just make your runs a little easier the week before the race.

1. Is there any advantage to doing strides after every run?

2. 5 mins may be a bit too long, but the point was to be fully recovered for the next surge. A strong 90 second surge may be around / a bit under temp pace. Again why strides after every run?

3. The idea of shortening the long run was because I'd be doing 3 tough sessions a week. A shorter long run would be easier to recover from and it takes 4 weeks minimum for benefits of long run to kick in?

A 12 miler at an easy pace is not a hard day. Unless you are adding stuff to it, no need to cutback. Maybe 7 days prior to the goal race, if anything.

Lookd good but im going to add some stuff

Can someone critique my program for the 3000/3200m? My peak race is 12 weeks away. I went stale in indoors, running around 15 seconds slower over the 3200 than I should have been. I then took a week off, and I feel better.

My highest mileage before has been 50mpw held for four weeks, and following these 4 weeks I had an awesome race.

First 3 weeks = All easy mileage at a good aerobic effort. 50mpw with some strides thrown in 2/3 times a week after runs. One long run a week at 12 miles. (And an easy fartlek or tempo once a week. I would suggest 1ks at 10k-12k effort and not exceeding 6 repeats with 200m rest. )

Weeks 4 and 5 = Bump mileage up to 55mpw. Include 1 fartleks a week with medium to strong surges such as 90/30/60 seconds on with 5 minutes between each as to not accumulate lactic acid. Include a tempo run each week, 25 to 30 minutes long. One long run a week at 12 miles. (This is really good but it is okay to accumulate lactic acid. If you do a medium lactic acid work it wont peak you. You will accumulate lactic acid in any fartlek or workout.)

Weeks 6 - 11 - Hard training period. One vo2 max session a week,shorten long run to 10 miles after week 7/8, but maintain overall mileage to 55mpw. Alternate weekly between a tempo run and 200m repetitions with full recovery.( dont drop the long runs,keep it at 12. Make sure you get a good 3 minutes rest on the 200s. You dont need to switch off though. I would say doing a good tempo and then 4-5 200s with full rest will do a lot better.)

2 weeks before peak, drop mileage to 40, In final week have one short speed session and drop mileage to 35.[/quote]( 2 weeks before i would get one last tempo in instead of speed training. Like 4 miles at 12k pace. And on the last week just do strides and maybe a few 200s and 300s at mile-800 pace.)

1 Is there a disadvantage to doing them every day? You aren't doing anything else, just easy mileage so whats the point in not doing them?

2 If you want to do anaerobic work in weeks 4/5 then sure do that fartlek with 5 min rest so you can be fully recovered for a 90/60/30 seconds of surging....

3 If you are doing 3 tough sessions per week then just use the long run to recover. Still no need cut back imho