Our week right now looks like this:
Sunday: Long run
Monday: 1 mile warmup and 40 mins core
Tuesday: Hard workout (This week we did 4x200 at 1:45 intervals, 4x1000s (every 6 mins for varsity guys), and then 8x200 at 1:45 intervals.
Wednesday: Recovery run 4-5 miles easy
Thursday: Workout but not with the same length as Tuesday.
Friday: 1 mile warp up, 30 mins yoga, 2-3 mile easy run.
Saturday: Race
Bad Runner wrote:
Our week right now looks like this:
Sunday: Long run
Monday: 1 mile warmup and 40 mins core
Tuesday: Hard workout (This week we did 4x200 at 1:45 intervals, 4x1000s (every 6 mins for varsity guys), and then 8x200 at 1:45 intervals.
Wednesday: Recovery run 4-5 miles easy
Thursday: Workout but not with the same length as Tuesday.
Friday: 1 mile warp up, 30 mins yoga, 2-3 mile easy run.
Saturday: Race
For what? XC? If it's XC then you are missing some mileage.
Bad Runner wrote:
Our week right now looks like this:
Sunday: Long run
Monday: 1 mile warmup and 40 mins core MAKE THIS A 6 MILE RUN, optional core after
Tuesday: Hard workout (This week we did 4x200 at 1:45 intervals, 4x1000s (every 6 mins for varsity guys), and then 8x200 at 1:45 intervals.
Wednesday: Recovery run 4-5 miles easy
Thursday: Workout but not with the same length as Tuesday.
Friday: 1 mile warp up, 30 mins yoga, 2-3 mile easy run. SKIP WU AND MAKE THIS A 6 MILE RUN
Saturday: Race
Added the what I think would be the most important changes to the schedule. Rest is not too bad, make sure the Thursday workout is very light and on Tuesday it's also all doable and in moderation. The race should be the only killer effort each week!
Missing a ton of mileage, and the workouts are way too much rest.
Without races I'd have an athlete do this, if they wanted to be good.
Monday: 8 miles easy
Tuesday: 4 x 200 + 2 mile tempo + 4 x 200 rest is a minute on the 200's, 3 minutes before and after tempo, or fartlek with shorter faster segments at beginning and end with longer ones in the middle. With 2 miles warmup and cooldown. 7 miles on the day
Wednesday: 9 miles easy
Thursday: 8 miles easy
Friday: 5 mile progression run or 3 x 1 mile a little slower than race pace with some 200's or hills at the end. 9 miles on the
day.
Saturday: 6 miles easy
Sunday: 10-12 mile long run. Sometimes easy, sometimes put a little fartlek or progression in the back end.
So around 60 miles on the week. Some workouts are over distance, some are speed + tempo + speed, some are classic 3 x 1 mile. Decent long run, not always slow. If someone trains like this they certainly won't be slow.
If you've got to race hopefully you can occasionally turn it into a workout and not have to race all-out every week.
I think a rest day once every week or two is really important. If you cant absorb the training then the intervals aren’t actually making you that much faster.
More mileage would be good two.
No this is a recipe for burn out. Two hard workouts and a race? What the heck?
Two “workouts” a week is plenty and that includes a race. Along with one of those workouts should be a tempo.
If I were you I would just cruise run the Tuesday and Thursday 1000s. Run them closer to your 8k-10k pace.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year