How to maximize 5 days per week

S: Long run

M: Off

T: Short intervals

W: Easy run

Th: Tempo or longer intervals

F: Off

S: Easy run

Thanks for the idea.

I should have mentioned that my schedule is currently run M-F and off Sat/Sunday. It’s the only time I get with my family.

But it’s helpful advice bc I tend to just go long and pretty easy on most runs (though hilly), been trying to push the pace here and there but nothing structured like track work.

Make Friday and Monday the hardest days.

I commute 20 miles to work by train, and often run home Friday evening (preparing for marathon). Saturday rest is natural. If Sunday is spared also, Monday will be really fresh and can be used for intervals (don't have to be track, can be on the usual route with 400m/800m or 1k repeat guided by GPS watch). Tuesday and Thursday is naturally the easy days (for recovery, if needed and preserving energy for long Friday run). Wednesday can be for tempo intervals (a few longer blocks of 2-3 miles at HM/10k pace).

If Friday is limited to 90 min in the morning (and you need to work during the day without being knackered), then it can be whatever distance you can cover but put in more intensity (e.g., more M pace or faster fartlek). You won't get that dreadful feeling post-depletion run, but may wake up Saturday morning with some stiffness and soreness (which you can afford with the weekend break).

Just an idea. Need to adapt to other requirements with your work and family. Pay attention to the post-training effects on your body. It's about juggling the schedule to get the right recovery.

Monday Long

Tuesday Easy

Wednesday Intervals or fartlek with really fast on, slow off

Thursday Easy

Friday Tempo or fartlek with not as fast on and not as slow of off

OldTimerJo wrote:

Prepare for your mind to be blown...You don't really even need a 'Long' run in there. woooah. I know amazing right?

"long run" is just a matter of semantics. That could be 6-8M.

The key is to vary your workouts. Just like going to the gym, you wouldn't go there and hit the same set of muscles every time, you need to vary your running as well. Good suggestions on here so far.

That's how a Olympic 800 runner used to train during his base phase. Nixon Kiprotich would run about 70-80 miles in 5 days and rest for 2 days. This was his training for the first two months before moving onto more intense 800 training.

https://beaconhillstriders.co.uk/wp-content/uploads/2015/05/Training-Analysis-Nixon-Kiprotich.doc

I know how to do it. I coached an Irish master age 43 from 16:30 at 5 k to 15:37 in just 2 months on 5 sessions per week!