My starting point is a 5:10 solo mile TT, which I ran this morning in the middle of my usual 50 mile week. I wasn't dying to reach that time, but I was definitely working hard on those tired legs. Maybe I could've broken 5:00 If well rested.. but who knows unless I give it a shot?
Throughout the last months I trained 50miles/wk, focusing mostly on LT and some Intervals. I feel adequately comfortable running my LT @ 6:00-6:10 for 25-35minutes. Nonetheless most of my days are run @7:30-8:30 depending on weather, hills, temperatures, sleep etc.. the usual stuff. In the long scheme of things: I started running 2 years ago and haven't raced a single race ever since. I trained because I enjoyed doing so. Most of my miles are run alone, but on rare occasions a friend is joining me on the workouts - glad I have him to break the loneliness.
For the last week I tried to implement some double-run-days to get my mileage up to 60miles/wk, planning on sticking to that for what's to come in the next months. At the end of this log I am hoping to get better at the mile - to what extend I can improve shall be seen; open for any guesses ;)
As the main source of information I'm using Daniels' Running Formula 3rd edition. Therefore I'll adapt his terminology for my post. I will be using the stated 1-/2-Mile Training plan 60miles/wk and get straight into phase 2 of it.
I'll post the schedule a week ahead of time so people can interfere or point out mistakes. The results will be posted the following week alongside the new plan for the upcoming week.
So let's get started:
Week 1 - 27.04.2020-03.05.2020
Mo: am 4E 4ST, pm 6E
Tu: am 4E 4ST, pm 2E + 5x(200/200/400w/equal rest)+2E, core
We: pm 6E
Th: pm 2E + 5x1Tw/1' + 6x200w/200jg + 2E, core
Fr: am upper body strength, pm 6E 4ST
Sa: am 4E 4ST, pm 4x30m fly w/full recovery, core
Su: am 12E