Monday- Tempo or progression workout
Tuesday- Intervals (12x400)
Wednesday- Easy
Thursday- Intervals at tempo pace (600s, 800s, Ks)
Friday- Easy
Saturday- Long Run (75 minutes)
Sunday- Easy or off
Monday- Tempo or progression workout
Tuesday- Intervals (12x400)
Wednesday- Easy
Thursday- Intervals at tempo pace (600s, 800s, Ks)
Friday- Easy
Saturday- Long Run (75 minutes)
Sunday- Easy or off
Cut the 400s and make Tuesday another easy day. Instead run strides after 3-4 runs, including the workouts.
my 3 cents wrote:
Cut the 400s and make Tuesday another easy day. Instead run strides after 3-4 runs, including the workouts.
+1
Also, D1 should run a lot more mileage. At least 2 training sessions a day (runs if possible, cross-training or strength if not).
That “long run” does seem short.
90-120 minutes would yield a better stimulus. Unless the op doesn’t race beyond the 800 then 75 is fine.
Don't do workouts on back-to-back days. If you want to do something a little extra, do like 8 15 second hill sprints Tuesday after a normal easy run. Don't take a day off, maybe once a month at most it could be decent for an off day, but not every week. Really one off day in a few months is plenty, and then a week or two off at the end of the season.
Cut the 400's, don't take an off day wrote:
Don't do workouts on back-to-back days. If you want to do something a little extra, do like 8 15 second hill sprints Tuesday after a normal easy run. Don't take a day off, maybe once a month at most it could be decent for an off day, but not every week. Really one off day in a few months is plenty, and then a week or two off at the end of the season.
There are some scientists who actually prescribe back-to-back workouts, one of the most famous is Jack Daniels. Like most coaches, he doesn't believe in super-hero workouts and uses the "back-to-back" system to prevent HS kids from racing a track workout on Wednesday, because they know there is a 6 mile tempo coming up on Thursday.
But I agree with you - I'm not a fan of back-to-back workouts either (neither is Tinman), and also with no off-days. Many studies showed that injury risk is elevated after a day off, because mechanics and running efficiency gets worse. Monday afternoon/evening is the time where most college centers get most injured runners, and it has been linked with doing a non-running day on Sunday.
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
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!