2 week training plan all year long

Masters Running Masters Training

4 years ago 10/18/2019 11:04am EDT

Does anyone use or have thoughts on creating a 2 week training cycle and repeating it all year long? I realize it'll lead to some plateauing, but can always adjust as we go. Just looking to get some consistency again in regards to training and racing.

Monday - Easy

Tuesday - 200s or 400s

Wednesday - Medium long

Thursday - Tempo/Fartlek/Progession

Friday - Easy

Saturday - Tempo

Sunday - Long

Monday - Easy

Tuesday - Longer repeat intervals

Wednesday - Medium long

Thursday - Tempo/Fartlek/Progession

Friday - Easy

Saturday- Easy

Sunday - Race/Long

4 years ago 10/18/2019 1:35pm EDT

re: 2 weeker

I like 2-week cycles as it lets you rotate through 4 types of workouts pretty easily, which is enough flexibility to hit a lot of paces.

The problem is more doing the same workouts all year. Unless you're progressing the workouts, you'll stagnate pretty quickly. Once you start progressing the workouts, you can't go on indefinitely. So you need to introduce a goal of some kind and some periodization.

4 years ago 10/18/2019 1:57pm EDT

re: 2 weeker

I'm actually following a training plan that consists of 1 week cycles entire year with small adjustments.

Basically I have a week that consists of

Fast long run

Easy

Reps/Tempo

Easy

Threshold/CV/Tempo

Easy

Mileage is pretty much the same throughout year.

Workouts are adjusted as form improves.

4 years ago 10/19/2019 6:33am EDT

re: 2 weeker

I think a maximum effort (Race/ hard intervals) once every two weeks is ideal. That’s why I do a two week rotation all year round. The great thing is that you can increase mileage at any time but still stay in touch with speed. Here’s a two week cycle with each days intensity...

Mon: Moderate

Tue: Easy

We’d: Tempo

Thu: Easy

Fri: Easy

Sat: Long Run w/ Tempo

Sun: Easy

Mon: Moderate

Tue: Easy

We’d: Tempo

Thu: Easy

Fri: Easy

Sat: Race or Hard Intervals

Sun: Easy

I do strides and hill sprints quite a bit too

4 years ago 10/19/2019 8:04pm EDT

re: 2 weeker

I think alternating the Tuesday workouts like that is a good idea. I assume the 200/400s are closer to mile pace and the longer intervals 5k-10k pace? Thursday looks good as well. I would just take out that Saturday tempo and the weekend long run if not racing i would tempo the last few miles or do pick ups.

4 years ago 10/20/2019 1:51pm EDT

re: 2 weeker

I'm not sure the medium long between the long repeats and tempo in week 2 is needed. I'd suggest having two days between interval and tempo, to recover properly (so move the tempo to Friday). That is unless you are racing on a weekend then drop the tempo completely, do a medium long on the Wednesday and a recovery run with pick ups (at or faster than intended race pace depending on your weekend race distance) on Thursday.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

2 week training plan all year long

Of General Interest

This thread has already been deleted.

You have been subscribed.

2 week training plan all year long

Follow citius5000

Block citius5000

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.