base help

next 8 weeks milelage- 55,40,55,60,65,50,65,70

Sample week

m 6-8miles easy 6:45-7:45 pace

t.6-8 mile fartlek, later weeks, do hills instead

w. 8-12 miles easy 6:45-7:45 pace

t. 6-8miles easy 6:45-7:45 pace (strides)

f. tempo session 4-8 mile tempo @ 5:45-6:05 pace + 2mile warm up and cool down.(strides)

s. recovery day. 4-6mile jog @ 8+ min pace

s Long Run 10-16 miles easy 6:45- 7:45 pace(although some weeks do it as a cut down like 8:00,7:45,7:30,7:15,7:00,6:45,6:30,6:15,6:00,5:45

Ignore Samplesked. YOu need to do fast-paced, intense workouts every day, followed by a long run in the afternoon. It is the only way you will get better. Your progression should be as follows...

40,50,55,60,80,70,100,200

Renato Canova wrote:

Ignore Samplesked. YOu need to do fast-paced, intense workouts every day, followed by a long run in the afternoon. It is the only way you will get better. Your progression should be as follows...

40,50,55,60,80,70,100,200

hahaha

HAHAHAHAHAHHHA

thanks anyone else want to help?

next 8 weeks go: 50, 60, 60, 50, 65, 70, 60, 70

sample week:

1.Easy around 7min pace or slower for over 60min

2.5mile "Tempo" run starting at 6min pace and slowly working down each mile. Do 4 by 100m strides before and after.

3. Easy run

4. Find a steep hill, and run up it at 5k race effort for 90sec. slowly jog back down. Don't strain, but make it a rather strong effort. Repeat 8-10 times.

Every other week: Run a 30 min fartlek workout of 3min "hard"= around current 5k pace, followed by 2min easy (repeat six times).

5. Easy run

6. Long Run of just over 90min at 7min pace average (neg. split)

7. Easy run

On the 70mpw you might double once on an easy day...but you really don't have to.

i think 2 months before competition its better to play safe and keep mileage and do some quality on the aerobic side(hard aerobic running,while touching anaerobic side once but not hard).Less chance on injury

M 4 X 1 1 mi 5:15 pace enough recovery 3 minutes but run those minutes so you dont get sore legs(dont run them hard either,jog them at 10 min/mi pace or slower).run 1 mile after;start with 3 minutes easy(try to progress to 5 minutes)

T recovery run 5 mi ( do it really easy,really,really easy) slower then 8.5 minute pace

(you may not reach the point wheere you get out of breath for the first time if you do run slower again,you should have the feeling you could go forever)

W 4 mile run at 5:45 pace(warm up 1 extra) should be just a little slower then 10k pace(try to get to 5.30 pace)

T recovery run 5 mi

F recovery run + strides they may be a little anaerobic

for example 6 x 30 seconds at 13 mph run easy 4 minutes in between,so u mainly get the technique right

S long run 12 mi(90 min) should be at 7min/mi-8min/mi

run last 3.1 miles a bit faster say 6:35 pace

S recovery run 5 mi

total week mileage: 45

if you really want the higher mileage ignore this.But i think you seriously might make a chance with this one.