Let's say you have 60 minutes in the day to lace up, get out the door and train, and get back for a quick shower. This is your schedule 6 days a week, with one weekend run to go longer (1 1/2 - 2 hours). How would you schedule your running?
My example:
Sun - 90-120 minutes
Mon - 40 min easy
Tues - 10 min warm-up, 20 minutes of 30-90sec hard/60sec easy, 10 min cool-down
Wed - 40 min easy
Thurs - 40 min easy
Fri - 10 min warm-up, 20 minutes of 2-4min hard/2min easy, 10 min cool-down
Sat - 40 min easy
About 45-55 miles depending on pacing.
The short intervals total about 1.5-3 miles of hard effort
The long intervals total around 2.5-4 miles
What would YOU do? Go!