minnnysota wrote:
angryjohnny wrote:
Sure. You want just the 5 weeks since Berlin or also the comeback/build-up to Berlin? Either way I’ll have to pull it together. I’ve been kinda winging it.
Thanks, AJ. Honestly, as much as you are willing to provide.
Here you go. This goes back to the first of June when I started back running after 2 months completely off. Format is “weeks until goal race” - “total mileage” - (“quality days”). Most weeks have two quality days on Tuesday and Saturday. Some weeks I throw in a third quality day on Thursday. This is a little less methodical than my usual builds because I was winging it as my fitness returned, working around the worst of the summer heat, and trying to maximize group workouts over solo efforts.
17 - 45 (no workouts)
16 - 60 (12x400)
15 - 60 (4x400M hill repeats)
14 - 70 (12x200, 2x1600 hard, 15 w 4x1T)
13 - 81 (8x800s, 16 easy)
12 - 86 (12x400+4x200, 18 easy)
11 -100 (6x1k+4x200, 1 mile time trial, 20 easy)
10 - 100 (4x1T w 1 lap rest, 5k race)
9 - 100 (15x400, 15 easy)
8 - 100 (3T, 20 w 8 moderate at end)
7 - 100 (6x1k+4x400 hard, 2x3T, 21 mile w 2x3T in the middle)
6 - 110 (8x1T w 1 min rest, 20x1’ on/off, 20 w 4/3/2/1 Tempo w 1 mile rec)
5 - 111 (2x1600/2x1200/2x1000, 4T, 13M)
4 - 101 (2x3T w 3 min rest, 21 mile 2x3 TLT)
3 - 90 (10k tempo, 18 w light progression)
2 - 70 (2M-4H-2M continuous, 14 w light progression)
1 - ~40 (5k@M, 5x1k@m, Berlin marathon)
6 - 39 (no workouts - recovery week)
5 - 72 (Deek’s quarters, 20 w 6 progression at end)
4 - 70 (4x2T, 20x1’ on/off, 10E/10M aborted after 5M)
3 - 77 (2x3T, 17 easy)
2 - 63 (2M-4H-2M continuous, 13 easy)
1 - ~40 (5k@M, 5x1k@m, Indy marathon)