Milagecutter wrote:
I think this is a good idea. Even though I hate milage I might stick it out and do it twice a week.
Mon 0.5 mile wam up - 8x200 with 200 jog down hill as recoveries - 0.5 mile warm down (200 workout) total: 3 miles of running
Tue 200 workout
Wed 7 miles (last mile tempo pace)
Thurs 200 workout
Fri 200 workout
Sat OFF
Sun 7 miles (last mile tempo pace)
Total milage: 26 MPW
Out of curiosity, are you misspelling "mileage" on purpose?
Secondly, you're proposed schedule doesn't sound terrible, but you will plateau if you don't vary it over time. Consider adding longer hill reps (400's to 800's), flat sprints and downhill fast running. The last 2 things will help with legspeed/turnover and the longer reps will help with stamina.
A good progression might be to start with 1 session of 200 hills as you suggest, one session of shorter hill sprints and one session of longer hills each week. One week do the 200's super hard and walk down, the next week do the 200's slightly easier and jog down. One week do the longer hills as 400's with a slow jog down, the next week do longer hills as 800's with a faster jog down. Whenever you can, add downhill fast running to the workouts. Maybe schedule one of those 7 mile runs of yours to end on a downhill.
As a race approaches, keep the 200 hills but change the long hills to flat reps at race pace.
Apart from this, at least a few weeks of more distance every now and again will do nothing but help race performance. If you're only looking to have fun in your training, do whatever you want, but if you want to run faster in races doing nothing but what you suggest year round will not do much for you.