What do you guys think of my training plan?

Day 1 - Distance run (5 miles)
Day 2 - Regular run (3.5 miles)
Day 3 - Speedwork (Fartlek)
Day 4 - Distance run (5 miles)
Day 5 - Regular run (3.5 miles)
Day 6 - Speedwork (Tempo)
Day 7 - Rest

This is week 4 of the plan...

I added in another distance run this week but i still want a bit of a change...

Any ideas on else to include?

Thanks

How are you finding this kind of workload at the moment? I only ask as I reckon you could be pushing your long run a bit further to help improve your endurance, but perhaps reducing your second distance run to a regular run to help keep some kind of balance...

If you find you're struggling or fancy something different, you could always change a regular run to a swim or bike?

__________________
www.richardsimkiss.co.uk - Glooston 10k report added

i'm entering 5k race end of this month so i don't really want to make my distance run any longer...

but i'll take the advice on using a bike once a week instead of a run - i didn't think of that...

maybe try some hill training (i read that on this forum - could replace a speedwork - maybe tempo run as i don't think tempo runs does much for me)...

but now i'm having a rest for a couple of days... i went running today and i couldnt breathe properly... was wheezing like an asthmatic and could barely run...

Maybe you're coming down with something. I've had an almost cold for about 2 weeks now, and although it's not so bad it's stopped me from running, my speed workouts have become a tad more difficult - I feel like my lung capacity has dropped a bit from a bit of congestion seeing as before I started feeling a bit ill they were becoming a lot easier!

__________________
Mr Octopus has taken over, and you will all bow down his awesome power of massage-magic. Bow little ones... Bow.

That makes sense, so no probs there then

Hill training is probably the best training for improving leg strength (in my opinion at least!), though all speed/strength workouts have their advantages. Speedwork gets your legs used to turning over at a quicker rate which should in turn speed up you running, Tempo runs get your body used to sustaining a strong pace for longer periods of time. Bets thing to do is for you to indentify where you're weakest, and make sure you don't cut that workout out! lol.

Can't go far wrong resting if you suspect something may be up! Sounds like you've got your training pretty well under control

__________________
www.richardsimkiss.co.uk - Glooston 10k report added

Knocking one of the regular runs out of the schedule and adding a rest day wouldn't harm

__________________
I need a break!

thanks for the advice runners ...

Hmm... As your "distance run" is only 1.5 miles longer than your "regular" run; maybe you could try lengthening one of the distance runs (to maybe 6.5 miles?), and replacing the other with a regular run, thereby maintaining the overall distance... Then in a couple of weeks, increase one of the regular runs to a 5 miler?

__________________
GONE RUNNING

ok, i'll bear that in mind for later but i don't think i'll increase my milage right now... i've had to stop running because of an ankle injury and i'm going to stick with cycling for the next few days to be safe...

i cycled + did 5 miles yesterday and 8 miles today on flat surface and my ankle has been fine - swelling has gone down...

i'm planning to go gym tomorrow to cycle and use x-trainer - but is it ok to use the rower with a bad ankle?

and how 'good' does my ankle need to be if i'm to run on it again?

soz for the questions - i know you can't give me definitive answers but i'm still fairly new to all this and have never been injured before...