My mpw is way lower than 70; however, i plan on steadily increasing to 70mpw. What is a good balance of speed & distance workouts for xc & track? w/70 mpw.
My mpw is way lower than 70; however, i plan on steadily increasing to 70mpw. What is a good balance of speed & distance workouts for xc & track? w/70 mpw.
Sunday long tempo run 90 to 120 min @ 90% of projected marathon pace
Mon double
Tues 5 x 1k + hill reps
Wen double
Thurs fartlek+ strides/4- 8 x 200m up a grassy hill
Fri double
Sat double
8x800 with 2:30-3:00 rest at race goal race pace or a little faster on the last few if your feeling good
My workouts change only in one way whether I am running 40 miles per week or 70 miles per week: the volume of work on my quality days.
If I'm doing vo2max work, I stay at 3 miles/5000m of total volume until I hit 50 miles, at which point I move up to 3.5-4 miles of total volume. 8% of total weekly volume in vo2max intervals is the rule of thumb (from Daniels) that I use, with 3 miles being my minimum.
Similarly, if I'm doing intervals at threshold pace, I go from four miles to 5 miles of total volume once I get to 50 miles. The rule of thumb their is 10%.
Smoove wrote:
My workouts change only in one way whether I am running 40 miles per week or 70 miles per week: the volume of work on my quality days.
If I'm doing vo2max work, I stay at 3 miles/5000m of total volume until I hit 50 miles, at which point I move up to 3.5-4 miles of total volume. 8% of total weekly volume in vo2max intervals is the rule of thumb (from Daniels) that I use, with 3 miles being my minimum.
Similarly, if I'm doing intervals at threshold pace, I go from four miles to 5 miles of total volume once I get to 50 miles. The rule of thumb their is 10%.
So about 18% of total weekly volume is LT or faster paced with roughly 8% @ vo2max and 10% @ LT correct?
I'm asking because I run 50mpw as well and trying to improve. Not to hijack the OPs thread at all but I wanna try to bump up to 70mpw in 2018.