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Monday - Run 50'/1h under 4'30''/km (7'12''/mile)
Tuesday - 3 x 1.000m (sub 3'10'', progressing to sub 3'00'')
Wednesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Thursday - Run 40'/45' under 4'30''/km (7'12''/mile)
Friday - 8-10 x 400m (sub 72'', progressing to sub 68'')
Saturday - Run 40'/45' under 4'30''/km (7'12''/mile)
Sunday - Run 1h/1h20' under 4'30''/km (7'12''/mile)
Monday - 5 x 800m (sub 2'32'', progressing to sub 2'24'')
Tuesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Wednesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Thursday - 10-12 x 200m (sub 33'', progressing to sub 30'')
Friday - 45'/50' (as you feel like but not fast)
Saturday - 25'/30' easy pace 5K/7K - 3miles/4miles
Sunday - Race - either all-out or at least 90% total effort
Reps can be replaced by fartlek (the runner must be disciplined not to go slower than he should just because it is hurting) or hill reps.
No hills though in the last fast session before a race.
With this type of training I manage to be very consistent and run 10K sub 35'30'' even when skipping one or two of the fast sessions over a one month period.
When I go into another cycle I change the distances (1.500m/1.200m/1.000/800m for the "long ones" and 600m/500m/400m/300m/200m for the "short ones").
Tuesday - 3 x 1.000m (sub 3'10'', progressing to sub 3'00'')
Wednesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Thursday - Run 40'/45' under 4'30''/km (7'12''/mile)
Friday - 8-10 x 400m (sub 72'', progressing to sub 68'')
Saturday - Run 40'/45' under 4'30''/km (7'12''/mile)
Sunday - Run 1h/1h20' under 4'30''/km (7'12''/mile)
Monday - 5 x 800m (sub 2'32'', progressing to sub 2'24'')
Tuesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Wednesday - Run 50'/1h under 4'30''/km (7'12''/mile)
Thursday - 10-12 x 200m (sub 33'', progressing to sub 30'')
Friday - 45'/50' (as you feel like but not fast)
Saturday - 25'/30' easy pace 5K/7K - 3miles/4miles
Sunday - Race - either all-out or at least 90% total effort
Reps can be replaced by fartlek (the runner must be disciplined not to go slower than he should just because it is hurting) or hill reps.
No hills though in the last fast session before a race.
With this type of training I manage to be very consistent and run 10K sub 35'30'' even when skipping one or two of the fast sessions over a one month period.
When I go into another cycle I change the distances (1.500m/1.200m/1.000/800m for the "long ones" and 600m/500m/400m/300m/200m for the "short ones").