Looking to run a 4:15 mile this summer, my spring training for next 10 weeks looks like this
Mon- 8 x 1km (90 rest)
Tue- 10 mile + 6 x 200m
Wed- 8 mile + 5 mile
Thur- 20 x 200m hills
Fri- 8 mile
Sat- 15 mile progression run
Sun- 8 mile + 4 mile
Thoughts?
Should be two days or more between workouts, or else you aren't working out hard enough.
420milerr wrote:
Looking to run a 4:15 mile this summer, my spring training for next 10 weeks looks like this
Mon- 8 x 1km (90 rest)
Tue- 10 mile + 6 x 200m
Wed- 8 mile + 5 mile
Thur- 20 x 200m hills
Fri- 8 mile
Sat- 15 mile progression run
Sun- 8 mile + 4 mile
Thoughts?
My 2 cents is that you need to be more structured and goal oriented. That plan looks like you are running hard in places just for the sake of running hard. Also, once you get to 20x200m, you are getting to a point of diminishing returns in terms of the benefit. You'd be better off sticking at 8-12 reps. You'll also want to add variety and specificity -- alternating workouts and introducing more specific, goal-oriented running.
Mon- One week this can be: 8 x 1km (90 rest), other week can be 20-30mins tempo. Add on 6x200m after these workouts.
Tue- 10 mile + gentle strides
Wed- 8 mile + 5 mile
Thur- 8-12x200m hills, other weeks can be 20mins fartlek + 6x200m hills
Fri- 8 mile
Sat- 15 mile long run -- on weeks when you feel good, this can be progressive, other weeks just put the minutes in.
Sun- 8 mile + 4 mile
Just don’t do too many hard anaerobic workouts too early
I agree with there being to many hill reps but i think overall its an okay plan. Whats your goal pace for the 1ks and 200s the next day? I would prefer to have those 200s after the 1ks.
Looks like you're doing too much qualify too early. This isn't base training. I was 4:14 in high school, though I wouldn't say I had much speed (slow 400 compared to other comparable milers).
I'd just keep the mileage up the next 6-8 weeks and run a couple 5-6 mile progression runs each week and another day run some hill sprints and then your long run. The other days are just easy days. You can also do some quick strides at the end a couple of the days.
Once you start doing fast track workouts your fitness will come around very quickly, running progression runs and keeping up the mileage now will build up your engine and your peak can be higher later in the year once you actually start doing fast track workouts.
The 1k’s will be 3:15 progressing to 3:05 and the 200’s in 30
420milerr wrote:
Looking to run a 4:15 mile this summer, my spring training for next 10 weeks looks like this
Mon- 8 x 1km (90 rest)
Tue- 10 mile + 6 x 200m
Wed- 8 mile + 5 mile
Thur- 20 x 200m hills
Fri- 8 mile
Sat- 15 mile progression run
Sun- 8 mile + 4 mile
Thoughts?
Looks okay, I'm guessing the 6x200 is just easy turnover work around 1500 pace? Only a couple things I would change.
1) you should be doing 1 tempo per week.
2)As someone else said 20 hills is overkill. it shouldn't be a standalone workout, I would rather do 4-6 of them after either the tempos or intervals.
3) I wouldn't do a hard long run every week since those can take a lot out of you, even if you're base training you're not a marathoner. Alternating between easy and progressive long runs would be a good balance.
ADd hills to the tempo , so maybe 4 mile tempo followed by 8 x 150m hills with jog back to recovery