Hey Sub16_5k,
let's establish a few things today, and will see the training plan for the next week tomorrow.
Daily goals
Most of the training plans tell to run a certain distance, or a certain time.
I use a combination of them: time, but in the limit of a certain distance.
For example, on a run you may have 60 minutes of running, but no more than 8 miles.
This is how it works:
After 50 minutes of running, you calculate.
If you ran ~7 miles and you have one mile left, then you stop at 8 miles, even if the time ran is less than 60 minutes.
If you ran ~6 miles, then you stop at 60 minutes, even if the total distance is less than 8 miles.
If I would be coaching you in person, I wouldn't tell you this, but I'm not, so you will need to use your math skills. Actually is fun to do this, it keeps your mind busy in your runs. Take it as a game.
The concept is: conserve energy in good days and limit the energy waste in bad days.
Does it make sense?
Let's see if you got the idea: one day you have to run 40 minutes, but no more than 6 miles.
After 30 minutes of running your total distance is 4 miles. Knowing that you continue to run at same pace, when you should stop?
Slow/steady runs
This type of runs dominate the training plan.
When you have slow runs, make sure that once in 10 minutes you throw a 15-20 seconds sprint at a speed between 70-90%. These sprints are essential in slow runs.
There are many runners and coaches who complained along the time that slow runs are detrimental in some ways. Including myself.
Arthur Lydiard included a Fartlek run per week in base training, especially because the amount of slow running was high and was "ruining the running form".
The sprints that I recommend are very efficient in keeping a good running tone and mood during the slow runs.
Daily exercises
Before anything, start with a set of 25 calf raises, for each leg.
The first body part which will be involved in physical activity will be the foot, so you need to wake it up first.
When you finish your runs, do a set of Myrtl routine.
I use to say "your run starts where you left it last time".
Besides other benefits, the Myrtl routine is clearing some tensions accumulated during your run.
Although not obvious, there is a tension which is added everyday, until you will may begin to have an unpleasant mood when starting your runs.
Just the stand up exercises of the Myrtl routine:
https://youtu.be/Mj8uZ1Qtx3M?t=1m28s
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Finally, I have a few thoughts to share with you.
Consider your health a part of your training. Pay attention to your health, otherwise you are wasting your time with running.
When you sweat, you lose vitamin B and C. You must include food which contains these vitamins, because your immunity needs them.
Another thing, intensive training decreases your immunity system capacity. You will be more exposed to viruses after doing intervals, for example.
Regarding the daily exercises, the sprints during slow runs and the daily goals: these are all small details, but each adds value to your training.
Many people ignore what is too easy. However, on the long term weigh a lot. Isn't pity to throw away value which could've been so easy to gain?
And a word about your art. A great skill of artists, even if they are amateurs, is proprioception, the skill of knowing themselves. For a runner, this skill is useful in estimating the resources available. A person who knows to control its own resources can have an advantage.
Some interesting details about proprioception:
https://en.wikipedia.org/wiki/Proprioception#Learning_new_skills
For tomorrow:
- please answer that question, from the daily goals section;
- I'll come back with the training plan.