Take me through a 70 mile week for an 8/10k guy

Here was mine leading up to my first big race of the season. (Its 67 so not quite 70 but still pretty much there)

Sunday- 12.36 long run

Monday - 3.32/8.00

Tuesday - Workout 2mi/3mi wu/cd 1xmile, 3x1000, 2x800 w/ 4'/2'/800 recovery

Wednesday - 8.00

Thursday 2mile wu/cd 4 sets of 200/200/800 with equal recovery.

Friday - Easy 4.3 with 2x200 strides and a half mile cooldown.

Saturday 1.6 shakeout/1.6 warmup/ 2.5 mile cooldown. 5mile race.

So For easy days I'll just run on feel, which is 6:55 to 7:05 but make sure it feels easy to me. On doubles I'll run 7:30 pace and on the shakeout Tuesday morning I'm usually around 7:45. The workouts I do are tough. For example last week I did 5x2k at threshold pace (5:25 pace) and then did 5xmile broke it down 4:55,4:51,47,44,42. Long run will usually get down to 6:40 by the end just naturally, Before big races my coach makes sure the easy pace on long runs doesn't get too quick and easy runs are easier. A lot of people love to talk about pace on runs, but I don't recover as well as other runners so I need to use those days to make sure I'm recovered and let volume improve my fitness instead of pace. I don't know if you've ever read jack Daniels book but that's what my coach bases our training off of.

I usually have 2 light 2 a days factored in

Sunday- 6 mile run (6)

Monday- 4 mile run (4) 10

8 mile run (8) 18

Tuesday- strength workout (9.5) 27.5

Wednesday- 8 mile run (8) 35.5

Thursday- 4 mile run (4) 39.5

8 mile run w/ strides (8.5) 48

Friday- speed/threshold workout (8) 56

Saturday- 14 mile run (14) 70

This is word for word the training plan my coach sent to me for a 65-70 mile week. This is my first week back doing workouts. I lifted this monday and will probably lift again on friday.

Monday-8-10 mile run

Tuesday-Easy 15 minute warmup, strides, 30 minute fartleck of 2 and 3 min reps with 50% rec, if you have a track and would rather run on a track 3 x 600, 1000m reps with 1 and 2 minutes rest, @1:45-140 for the 600’s 3:08-3:00 for 1ks

Wednesday 8-10 mile run

Thursday-AM 5 miles PM 8 miles with strides

Friday-2 mile warmup, 4-5 mile progression run 5:45-5:10(15) 2mile cool down

Saturday- 13-14 miles

Sunday- off or 6-7 miles

Run Doctor wrote:

I chuckle at these running plans that all rely on running 7 days a week.

First issue is that it is unhealthy to run every day and secondly it's unrealistic to assume that anyone is dedicated enough to run every single day.

you sound like a general practicioner not a run doctor, gtfo

Once base was built my winter would look something like this:

Monday am 8 easy pm lifting

Tuesday am 4 easy pm workout 9 to 10 miles eg 2 miles warm up 5 x 1 mile 1 min recovery 2 miles cool down

Wednesday am 10 to 11 miles easy pm core work and body weight exercises

Thursdays am 4 easy pm 8 miles steady or easier workout such as 2.5 mile wu 6 x 2 min with 1 min recovery 2.5 miles cool down

Friday 5 miles easy

Saturday 2 miles wu 4 to 8 mile tempo 2 miles cool down

Sunday 13 to 15 miles steady

69 to 77

You can do mostly singles if doing 70. Build up gradually from your 45 to 50

My bread and butter:

M: AM-1hr easy

T: AM-warmup+intervals (4-5 miles), PM-30min easy

W: AM-1hr easy

T: AM-warmup+tempo (5-10 miles), PM-30min easy

F: AM-1hr easy

S: AM-2hr long run

S: PM-40min easy

At my easy pace comes out to about 75-80 a week. Obviously optimal balance of mileage, workouts, recovery, etc. will be different for everyone, but found this is the schedule which produced best results for me for racing ~10k.