OK, I'm back to HM distance and I've found that I can comfortably increase my pace on shorter runs. I'm aiming to keep my long run around HM distance and use some 5k runs to work on pace.
From what I've learnt, I think it's important to have at least one day a week off and to do the majority of my running at conversational pace.
My current plan is:
Sunday: HM (conversational)
Monday: 5k (conversational)
Tuesday: Rest
Wednesday: Rest
Thursday: 5k working on pace
Friday: 5k (conversational)
Saturday: Rest
Any thoughts would be greatly appreciated. I'm relatively new to this, having only been running for about 18 months (minus 2 to 3 months last autumn when I was on the IC).
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SkiMonday
Ultramarathon
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Interesting! I never run on successive days and never run more than three times a week (in fact when building up to HM I tend to take two rest days between every run). At 36k a week it's also at the very top end of my distance range (the final few weeks of my plan). So, looking at your suggestion makes me feel like a wimp 🤣. But then I do seem to be particularly injury prone, and tend to be overly cautious compared to most people.
I based my training on Abi's original plan, so most weeks (and my weeks had 9 days in them) there was an ever increasing long slow run, plus a mid range tempo run plus one speed run (either a race/parkrun or intervals). Then cross training (cycling, strength work, swimming ...) and rest days in between. I liked that mix and definitely improved my times.
Do you plan to do this schedule every week? I'm very impressed 💪👍
Yep, the plan is to do this every week. It's basically a step up from my two 5k runs and one long run each week. I'm trying to figure out how to work on pace whilst doing mostly conversational 5k runs.
Think you're being unfair on yourself calling yourself a wimp! Besides, your 36k a week is exactly the same as what I'm planning.
:-)excellent tip about the cutback weeks. I think I'm similar to Linda9389 in that I build in more recovery time or I get injured. Also, lots of stretching and yoga sessions have really helped me.
Luckily for me, I don't have much of a problem with exercise induced injury. The last problem I had was shin splints from power walking back in 2017 but I increased from 10k to 28k in one step so it's hardly surprising (that's how I learnt about the 10% rule)! Last year's IC time was due to cholesterol build up so that's not overtraining. That said, I am being cautious, sticking to the 10% rule and going slow (most of the time).
Good point about cutback weeks! That's something I've overlooked (think my last one was when I completed C25K). So, I'm now on a cutback week!
I'm so envious of your injury record . I seem to be the opposite- no matter how careful I try to be, I still end up doing something daft and getting injured 🙄🤬
Personally I’m exhausted after doing speed sessions so maybe have a rest day after that? And after the long run?
Also, I wouldn’t also do a half every week. I’d make one run in the week maybe 8k or 10k easy too rather than just 5k. But those easy ones must be really easy.
Mine is a variation on a Higdon plan. Run Tuesday, Wednesday, Thursday and a long run on Sunday. Every third week is a cutback/recovery week where the long run is shorter.
It seems that your plan will increase your weekly mileage from 30 to 35km with one less rest day. You could consider dropping the distances a bit then building them gradually over two or three weeks.
Good point about the weekly mileage! That's something else I'd overlooked (I tend to think about individual runs so I'm prone to overlooking the total).
Strava gives weekly totals but my long run is sometimes a day or two late so I get one short week then one long one which messes up the totals.
I would cautiously say it sounds ok, but like mentioned below, if you're not training for anything longer, perhaps do a shorter long run every other week. The reason for my caution is the injury I suffered (perhaps over-training? who knows)that stopped me from running for about 5 months. Also I would schedule in some yoga, maybe one long session, and personally I like a cycle ride as cross training.
I'm not training for anything (except general fitness) so alternating my long runs makes sense.
In normal times, there's a Parkrun that's an 8k run from home. Last year, I ran there & back and it's something I'd like to do again. I've got the distance back but I think I need to build up some more before I'm ready for that. Still, there's plenty of time to prepare!
I too am trying to maintain hm distance for my long run. However I dont do more than a hm every month with the other long runs being between 8.5 to 11 miles. I therefore maintain approx 32-36km a week. The reason for not doing a hm every week is so I can vary my other runs for distance and also avoid over training. It is also advisable to have a cut back week every month or so. This can be a reduction in overall mileage that week or intensity. Definitely worth taking the pressure off yourself every 4-6 weeks.
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