2 workouts per week are
-6 mile tempo
-5x1 mike intervals
Long run of 18 miles
All other runs 6-10 miles easy
Totals to around 100 miles a week
2 workouts per week are
-6 mile tempo
-5x1 mike intervals
Long run of 18 miles
All other runs 6-10 miles easy
Totals to around 100 miles a week
Cut the long run down to 10-12 miles
2 quality workouts per week
- 5-6 mile tempo at threshold or 5-6 x mile threshold interval
- maxVO2-pace intervall , f.ex 12-20 x 400m
Rest one day
All other runs 5-8 miles
A total of about 50 miles a week
The Head coach
Good, I guess. All depends.
Too much anaerobic work, cut out the intervals.
Don`t listen to that.....perfect amount of anaerobic work. :)
Paxman wrote:
Too much anaerobic work, cut out the intervals.
I see zero anaerobic work there.
What are threshold intervals??
As it sounds......intervals at threshold pace.
The coach wrote:
2 workouts per week are
-6 mile tempo
-5x1 mike intervals
Long run of 18 miles
All other runs 6-10 miles easy
Totals to around 100 miles a week
I would add a down week every 4th week, so 3 weeks at 100, 1 week at 75 repeat. I would also throw some hills in there. Hill sprints and longer hill repeats, hell any kind of hills will help.
Do not neglect building a speed base as well many runners neglect this in there base phase and just focus solely on aerobic endurance. Strides, hill sprints, drills(ladder, hurdle drills, etc) will help you immensely when it comes time for the harder interval workouts.
Most easy runs and long run will be on trails or hills
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