If you do the 7 days a week one week and 6 the next, the 7day week will be longer even if on the 6 days you are running more each day.
How about one week slightly higher, next week slightly lower (because you have an extra day off or one less run), one week higher, one week (down).
Essentially the same thing but just calling it something else.
Do not run on the roads. The surface can make more of a difference than anything else. But if you'll be on roads in school, I'd say run a little on them. But try and run on people's lawns if that's the case.
I couldn't really run a lot until I got off roads.
3)
Here's how'd I'd do your week.
Monday: Off (I've only run 6 days a week for the past year, but I could start doing 7 days some weeks like you said)
Tuesday: AM: 3 miles @ relaxed morning run pace (not wear a watch); PM: 10 x pick it up for what I think it roughly 200m, trying to go faster as I go. @
Wednesday: 5 miles @ relaxed pace; Strides
Thursday: 4 mile at a decent effort. 1 warm-up. 4miles at a decent effort. 1 mile cool-down
Friday: 4 miles (shorter run for you I see) at a relaxed pace.
Saturday: 6 miles at what feels good with Strides
Sunday: 7 miles pick up.
Everything this week felt very easy.
I see NO reason to measure the pace of your easy runs or really any of your runs. But if you want to measure something as a guide, I guess I'd go with the 4mile run.
The key however is not to force a pace. I used to just run loops in the off season. I did a loop in 8:30 on my hard effort when I Was out of shape and by a few weeks later it could be a lot faster 7:30 but I never was forcing it. During the run, just run. Worry about the pace later.
You need to learn how to run and gauge your body's effort.
Everything should be faster at the end than what you start pretty much. If you can't do 4 miles up tempo like this you are doing it wrong. Feel free to take mile splits but don't look at them until after.
I would workout and almost always said, "that was a good workout" because I did what my body could do that day, not forcing it to hit a pace someone else it could do. Sometimes sure you need to really go after it but not that often.
Now the easy day paces I'm saying might be problematic when you get to school and everyone is killing it on the easy days. Pretty much guaranteed to happen and you'll want to try and keep up. Remember there aren't bonus points for how you do on Tuesday.
How about a compromise. Once a week you do a fartlek, next week intervals. I just think you have so much mental energy to go around so I'd save it for the season.
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5)
Thanks for the detailed reply![/quote]
Sure