Interested in peoples views on the pro's and con's of my current training schedule. Monday to friday I am fitting training into my commute. This means:-
Start of day:
Home to station - 4 mile run
Train to London
Station to Work - 4 mile run
End of day: reverse the above.
Additionally, I'm running with a club 2 evenings a week (circa 6 miles on each occasion), and a longish run at the weekend.
I feel ultra fit, but am concerned that all these short bursts of energy are developing the wrong sort of muscle fibre... any thoughts? Do I need to change this routine?
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This is mine however times & distances vary:
Monday- x-train, 3 mile recovery run or rest day,
Tuesday- Threshold, 1 mile jog , 2x 8 mins @ 80-85% max, 1 mile jog
Wednesday- 6miles @60-65% with 15mins @70-75% mid run
Thursday- fartlek pyramid, 1 mile jog, 10 secs @90% of max, 2 min recovery jog, 20 secs@90% of max then 2 min recovery jog, 30 seconds @ 905 of max thhen 30, 20, 10 seconds with 2 mins recovery jog
Friday- Hill session. 3x 8 mins hill running @80-85% of max with 5 mins recovery between
Saturday- REST
Sunday -Long run 9 miles or 1hr15 @60-65% with 15 mins @70-75% mid run.
Hope this is of help to you.Some people will agerr with this some will not. Training depends on the amount of time you have available. I train every morning from 06.15am for up to 2 hours.
Just interested as I ran 11 miles yesterday and my heart rate stayed at between 80 and 90% (a bit higher when going up a hill) and it was meant to be a slow run.
How long did your run take you? I ran 9 miles yesterday in 1hr18. But & i stayed @ 65%ish (165-170 bpm)all exept 15mins mid run where I incerased the tempo (185-195bpm)
It felt like I was running very slow (if I was to run any slower I'd be walking).
Maybe I have miscalculated my maximum or something?
So now I only take it if I really feel like it, just for interest sake rather than to beat myself up over!
DB - that's a pretty complex training plan you've got there...
Personally I'd ditch the speed stuff until you've got the miles (depending upon experience, certainly if it was your first).
p.s. you're more likely to get a better answer on the training section.
I have found that a HR monitor is really helpful as in the past I have started my run too quickly then struggled at the end. The HR monitor ensures that I keep an even slow pace to get me round
Yes it did feel tough at times whereby I had to slow right down to nearly walking pace.
Maybe my max is wrong - I used the calculation advised in the HR monitor booklet to start with, then I changed it according to an article in Runners World (I can't remember the calculation). Maybe I need to do the 'run 3 mins as fast as you can, etc' to get the real max HR.
Please dont take this the wrong way, but'plodding' when running is thankless & you will become demoralised, add some extra things into your schedule & watch yourself improve.
Depends how long your longish run is but you can do as many 4 mile runs as you want, they're not going to help your endurance much.
Any chance to could run to a station further away from home, or further away from your London station in the evening, or jump off the train before you get to London/Home?
So many different theories...but increasing mileage and doing speedwork is not a good plan IMHO.
Why not run 26.2? I've only ever walked water stations in races.
I run 4 times a week - 1 long, 2 which are both around 6 miles each at the moment (1 at recovery pace, 1 at a faster pace) then 1 session of either fartlek or hills and fartlek combined.
I agree, so many different theories, rules etc.
Maybe I should have rephrased not running 26.2 miles to may not run 26.2 miles. My use of bad english. I appologise