3 workouts a week, not 2.

Training Advice/Discussion

4 years ago 02/15/2020 9:07am EST

I feel like the suggestion is always 4 days of easy running, 2 workouts, 1 long run.

This is what I have been doing for a year. Usually 1 tempo and 1 harder workout at race pace mixed with few quick reps. However, looking back at my college log, I'm realizing we mostly did 3 workouts a week. Maybe 2 workouts a week every few weeks, but mostly standard 3/week. Thoughts? I'm thinking about trying to go back to this.

Maybe 1 tempo, 1 mile paced rep work (200's,300's, 400's) w/full rest, 1 race paced VO2 workout. I'll keep strides and short sprints mixed in on an easy day as well.

I just feel like I was in amazing shape back then when doing this.

4 years ago 02/15/2020 9:10am EST

re: thefactscharles

Yeah, that's Shorter on 150 / 140 miles a week.

4 years ago 02/15/2020 9:13am EST

re: thefactscharles

I also feel like this works better than 2x a week. 2 "hard" workouts and a medium one is what I did when I was in best shape.

4 years ago 02/15/2020 9:33am EST

re: thefactscharles

What are you training for? A middle distance runner probably doesn't want to hammer a long run. For distance guys, the long run is used as a workout. So there are 3 workouts in a typical competition season week

4 years ago 02/15/2020 9:51am EST

re: thefactscharles

2 workouts a week is generally what you should do. Races count as one of those workouts. There is evidence that three works better for the short term, but after 8+ weeks it has been shown that 2 is generally better.

Those taking performance enhancing drugs can do three a week.

4 years ago 02/15/2020 9:53am EST

re: Kvothe

Our college XC team did 3 quality days and a long run every week, on a two-week cycle of:

Mon-Q1

Wed-Q2

Sat-Q3

Sun-Long

M-Q1

W-Q2

Sat-Race

Sun-Long

Our long runs were never hard, and Wednesday was always the hardest workout.

4 years ago 02/15/2020 12:02pm EST

re: otter

2 workouts, a tempo, and a long run is fine for strong runners. Depending on how you feel, tempo can either be threshold intensity or marathon pace--which is a good strong pace for somebody who is fast.

Every two or three weeks, nix the tempo run and do long run near m pace, or slightly slower.

4 years ago 02/15/2020 12:08pm EST

re: Not An Expert

Not An Expert wrote:
Our college XC team did 3 quality days and a long run every week, on a two-week cycle of:
Mon-Q1
Wed-Q2
Sat-Q3
Sun-Long
M-Q1
W-Q2
Sat-Race
Sun-Long
Our long runs were never hard, and Wednesday was always the hardest workout.

I like to do it like this:

Sun- Long

Tues-Q1

Weds or Thurs- Q2

Sat-Race

Tuesday will always be toughest workout.

I just feel like having a hard monday after saturday race/sunday long is a tough 3 day stretch.

4 years ago 02/15/2020 8:33pm EST

re: high school xc coach

Appreciate the responses. I'm going to start this next week.

4 years ago 02/15/2020 8:54pm EST

re: thefactscharles

thefactscharles wrote:
I feel like the suggestion is always 4 days of easy running, 2 workouts, 1 long run.
This is what I have been doing for a year. Usually 1 tempo and 1 harder workout at race pace mixed with few quick reps. However, looking back at my college log, I'm realizing we mostly did 3 workouts a week. Maybe 2 workouts a week every few weeks, but mostly standard 3/week. Thoughts? I'm thinking about trying to go back to this.
Maybe 1 tempo, 1 mile paced rep work (200's,300's, 400's) w/full rest, 1 race paced VO2 workout. I'll keep strides and short sprints mixed in on an easy day as well.
I just feel like I was in amazing shape back then when doing this.

Are you still college age?

4 years ago 02/15/2020 9:36pm EST

re: thefactscharles

What about 0 or 1 or 7? If your legs can handle 4 workouts then why not? Why predetermine how many times you’re going to run hard in a week and instead just do another workout when your legs are ready?

4 years ago 02/15/2020 10:02pm EST

re: I. M. Olde

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3 workouts a week, not 2.

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