I've been run for 2 years.
My PB is 35.23 for 10k. ( September last year, that time I ran 6x per week)
Now I can do only 1 session per day - cycling 3x and running 4x per week
I still focus on 10k racing and aim for sub34 so what is your advice for my 4x/week training plan?
Can cycling replace the easy day?
What is the recommend mileage?
Thank you and sorry for my bad English.
Natdanai wrote:
I've been run for 2 years.
My PB is 35.23 for 10k. ( September last year, that time I ran 6x per week)
Now I can do only 1 session per day - cycling 3x and running 4x per week
I still focus on 10k racing and aim for sub34 so what is your advice for my 4x/week training plan?
Can cycling replace the easy day?
What is the recommend mileage?
Thank you and sorry for my bad English.
Tempos, mainly. Do at least one tempo per week.
Definitely possible to run close to your potential on 3 to 4 runs a week... not ideal but whatever "keeps the ball rolling!"
I've run 5kms in 15:40 range on 3 runs a week with 2 hard cycling (or even rowing sessions). Again, not ideal but I can't run every day as much as I would love to...
Key session are hard intervals, tempo and progressive long run
This link breaks it down well for marathon training but same principles apply.
https://fellrnr.com/wiki/FIRST
I've written about this training plan which you can download for free for next 24 hours...
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
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
I think Letesenbet Gidey might be trying to break 14 this Saturday
Running for Bowerman Track Club used to be cool now its embarrassing