Bowling Green Falcons wrote:
Ok, since you asked. I did this for a few months because my wife and I had a baby, we both worked and my time was limited. It worked for me. The way I see it, I was running VERY hard 3 days a week. 1 day was moderate. The rest of was off or easy. My long runs were slow trail runs. I worked every possible system on a tight schedule. Be willing to hurt on your hard days and jog at a 8:30 pace on those easy days.
Monday:
4 miles easy
Tuesday:
2 mile warm up
3x1 mile at 5K pace with 2 minute standing recovery
1 mile cool down
-or-
1 mile warm up
4 mile HARD tempo
Wednesday:
5 mile easy
Thursday:
5 at half marathon pace.
Friday:
1 mile warm up,
10 steep hill repeats of 45 seconds
1 mile cool down
- or -
2 mile warm up
4x400-200-200 (with equivalent jogging recoveries)
1 mile cool down
Saturday:
Off
Sunday:
10 to 12 miles easy
This should give you around 35 to 38 miles.