Good 5-run a week plan.

Good 5-run a week plan.

Post by J Scot » Sat, 29 Jul 2000 04:00:00


I'm increasing my weekly runs from 4 to 5 starting next week and I've
come up with the following plan for the workouts that I'll be doing.  I
welcome comments on this as I've always been a 3 or 4 run per week
person.

Some quick information about me:
    Average weekly mileage: 30 miles
    Mile PR: 5:58
    5k PR: 20:07 (21:00 recent)
    8k PR: 35:00
    10k PR: 44:37

Sunday: Long Runs
    My current run is at 12-miles and I'll be building up to 20 over the
next two months in preparation for my first marathon (Chicago) on
October 22nd.

Monday: Rest

Tuesday: High Intensity Run
    This will be my short distance fast day; I'll be running between 4-6
miles at 80-90% intensity.  For example, a 4-mile run at 7:00/mile pace.

Wednesday: Speedwork
    I plan on alternating between the following two workouts from week
to week:
        1) 2 * 1 mile, 2 * 800m, 4 * 400m, 4 * 200m
        2) 1 * 1.5 Mile, 2 * 2 mile, 1 * 1.5 mile

Thursday: Medium Long Run
    2/3 the distance of the long run that I do on Sunday.

Friday: Rest

Saturday: Moderate Run
    5-6 miles at comfortable pace (7:30-7:45)

Any comments/help would be greatly appreciated.  I have many more
details on my running on my web site (including logs, PR's, etc...) if
that would help: http://jshanks.webprovider.com/running.html

Thanks,
J Scott

 
 
 

Good 5-run a week plan.

Post by The Masked Tortil » Mon, 31 Jul 2000 04:00:00

Quote:

>I'm increasing my weekly runs from 4 to 5 starting next week and I've
>come up with the following plan for the workouts that I'll be doing.  I
>welcome comments on this as I've always been a 3 or 4 run per week
>person.

>Some quick information about me:
>    Average weekly mileage: 30 miles
>    Mile PR: 5:58
>    5k PR: 20:07 (21:00 recent)
>    8k PR: 35:00
>    10k PR: 44:37

>Sunday: Long Runs
>    My current run is at 12-miles and I'll be building up to 20 over the
>next two months in preparation for my first marathon (Chicago) on
>October 22nd.

>Monday: Rest

>Tuesday: High Intensity Run
>    This will be my short distance fast day; I'll be running between 4-6
>miles at 80-90% intensity.  For example, a 4-mile run at 7:00/mile pace.

>Wednesday: Speedwork
>    I plan on alternating between the following two workouts from week
>to week:
>        1) 2 * 1 mile, 2 * 800m, 4 * 400m, 4 * 200m
>        2) 1 * 1.5 Mile, 2 * 2 mile, 1 * 1.5 mile

I don't get why you are putting two hard, fast runs back to back---why not
switch Weds and Thurs?

Quote:
>Thursday: Medium Long Run
>    2/3 the distance of the long run that I do on Sunday.

>Friday: Rest

>Saturday: Moderate Run
>    5-6 miles at comfortable pace (7:30-7:45)

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