What about for girls? wrote:
Are you talking about during racing season, or does this general schedule with CV, tempo, and long run apply to year-round training?
Tinman has this schedule almost EVERY single week of the year. He doesn't believe in training phases where you do nothing but easy mileage for 3 months in the summer and then start introducing faster stuff again. He says people get injured when they just jog easy for 3 months and then start doing sprints and other faster running. Also he wants to keep speed and stamina at a high level year-round.
His training changes slightly and gradually progresses. For example for 5k training: (these should not represent "phases", just progression of training but I put it in pseudo phases so it's easier to understand):
Base
Wk1: 5x1000m @threshold, 4x200 @mile
Wk2: 30 min Tinman Tempo & 4x30s hill sprints & strides
LR: 80 min easy
Pre-Season
Wk1: 5x1000m @CV, 4x200 @mile
Wk2: 40 min Tinman Tempo & 6x30s hill sprints & strides
LR: 90 min easy with fast finish
Racing Season
Wk1: 3x1000m @CV, 2-3k worth of VO2MAX intervals 400-1000m, 4x200 @800m speed
Wk2: RACE or 20-30 min shorter, faster Tempo OR race simulation (1600-1200-800-600-400-200 getting faster and faster e.g.). If RACE or simulation, don't do the VO2MAX in Wk1
LR: 90 min easy
Peaking (1-2 weeks)
Wk1: 3x1000m @CV, Time Trial over 400-1000m at 98% (first half at 800m/mile speed, second half all-out)
Wk2: Race
LR: 70-75 min
Mileage: 70-80% of normal mileage on easy days the days before peak competition
My current training involves "Racing Season" and "Peaking", which is why it's getting a bit more intense than the "standard" Tinman week but everything is still in control, yesterday I did 6x1000 at 92-93% max HR (CV range) in 3:17 and 6x200 in 30s (~800m speed). Also 80% of the training volume will be base and pre-season, he ONLY uses the VO2MAX stuff very sparingly and time-trials no earlier than 3-4 weeks before the main race of the season. He also doesn't taper mileage before peak week, and even then only slightly to keep endurance and stamina at high level.