Is my summer training plan good?

Your tempo runs are VERY slow given your PR's. 7:00 pace is barely faster than your prescribed easy pace. Your tempo runs should probably be no worse than 6:40 pace, probably closer to 6:15. Also, instead of doing 3 long runs of 6-12 miles, you only need to do 1 long run a week but make it in the 10-14 mile range. The other 2 runs can be a little shorter. Long runs are supposed to be 20-30% of your weekly mileage, and it looks like you are doing roughly 50 mpw. It also would help to add in some strides after a couple runs to train your legs to run at race pace. Your easy and long run paces are pretty slow, but that it isn't a huge deal. The more important thing in base training is to get the mileage in. If you are feeling like 8:00 pace is too easy, speeding it up to 7:30-7:40 pace would be a good idea.

Thanks for the response. Looking at it, I will definitely change my Tempo pace to 6:30. I will also consider your points about the long runs and adding striders.

You are welcome :-)

I had similar PR's last year and did tempos at 6:00 - 6:10 and easy runs at 6:50 - 7:10. I'd do the easy runs at least at 7:30 if I were you - same with the long runs

thejeff wrote:

http://www.runbayou.com/jackd.htm

You are welcome :-)

Thanks, this really helps.

This one will give you the same data, but

1. It is from the source, and

2. It gives better explanations of why/how/when you should run at each pace

Good luck this year!

You shouldn't be running 8:00 per mile. Also, be more consistent than 6-12 miles. Also, you don't need those workouts this early in summer. If you would like my specific suggestions you can email me.

austin.wigent@gmail.com

Francisco Cruz wrote:

My Training Plan:

Mon - Long Run (6-12mi at 8:00 per mile)

Tues - Track Intervals

Tues - Easy Run (3-6mi at 8:00 per mile)

Wed - Long Run (6-12mi at 8:00 per mile)

Thur - Tempo Run (3-6mi at 7:00 per mile)

Friday - Long Run (6-12mi at 8:00 per mile)

Saturday - Long Run (6-12mi at 8:00 per mile)

Sunday - Rest

Does this training plan look good and safe? Is the given pace ok? Do I need the easy run or can I make it another long run? Should I take 2 days off a week or just 1 day? Please respond, thanks.

I'd suggest doubling, immediately. No need to take days off unless you feel absolutely thrashed or feel an injury coming. You will be very tired the first couple of weeks, but it will pass. Keep the effort levels moderate for the first 4 weeks. You can go longer in July. Also, don't do longer race pace intervals until mid August.

Mon - AM: 30min easy, PM: 5-8mi easy

Tues - Tempo (start with 4mi @ 6:40 and build to 6mi @ 6:20) or hills

Wed - AM: 30min recovery, PM: 5-8mi easy

Thur - AM: 30min recovery, PM: 5-8mi easy

Friday - Fartlek or hills

Saturday -AM: 5mi easy

Sunday - AM: long run (build to 15mi)

Pace:

easy - 7:00-8:00 (whatever you feel like)

recovery - 8:00 or slower

long - start at 8:00 and finish the last few miles faster.

tempo - 6:40 or faster

fartlek - start with 1min at 5k pace, 1min jog and build to 2min@5k, 1min@10k (up-tempo version)

Good luck!