Bullet the Blue Sky wrote:
I'll second that emotion ... 13-15 midweek and 20+ on weekend made a difference for me.
Forcerunner wrote:Adding in a medium long run in the middle of the week is a thing I think a lot of people are missing. Maybe 75% total of your Long Run volume done on Wednesday if you do the standard Monday to Sunday schedule. If you can recover from that and still hit key sessions and good Long Runs you're fit.
M: 8
T: 9
W: 10
T: 9
F: 8
S: 12
S: 6
A curve in volume growing from Monday with a peak on Wednesday, decreasing till Friday, a longer run on Saturday and a recovery day on Sunday.
Strength work was what made the biggest difference in my progress.
My aerobic capacity seemed proportional with my single leg squats count.