11/27: 6.92 @ 7:22/mi w/ 4x60m hills + 4x100m strides; 60 min bike
11/28: 2 up - 8x320m @ Mile w/ 3:00 rest, 61 avg; CD to 5
11/29: 60 min bike; 5 @ 8:08/mi
11/30: OFF
12/1: 3:27 @ 8:37/mi w/4x100m strides
12/2: 2.18 up; 5:19 Mile Race; 2 down. Not a good race. Legs felt crappy (definitely from the cross training) and I didn't recover well enough this week. Got left in no man's land from the gun and didn't compete well. Blew up (2:31-2:48) and never recovered. I'm better than this result and will show it at my next opportunity.
12/3: OFF
Week of 11/27-12/3: 25.37 miles, 2h cross training
Analysis: Training-wise, not a bad week. Implemented 3 cross training days and 3 lifts during the week, alternating between the two. Took Sunday off because my body was BEAT after running on the track for this first time in 7ish months. Wish the race went better but at the very least it was a good reintroduction to running on the track. Next race isn't for a month so I'm excited to get some good training in.
This post was edited 12 minutes after it was posted.
12/5: 1.63 up - 6 x 400-150, 400s @ Mile and 150s hard. 50m walk b/t reps 4:00 b/t sets. Avg: 75, 22 - 2 down (6.57 day)
12/6: OFF
12/7: 5.29 @ 7/23 w/ 4x100m strides
12/8: 2.5 up - 8x120m prog. mile to 400m pace, walk back recovery - 2.5 down (5.58 day);
30 min bike + mobilty/core.
12/9: 2.08 @ 7:12/mi
12/10: 11 @ 7:29/mi - Workout. 2x2 Mile @ Tempo (6:30 GP), 1 Mile slightly faster than tempo. 1 mile float in b/t reps, 3 mile wu and 1 cd. Reps: (6:17-6:24)(6:25-6:25)(6:15).
Weekly Mileage: 34.1 miles
Analysis: Good week of training. Got some solid speed work in and the easy run pace is coming down slowly. First time doing something this long for a run in a while so having some quality in there too is great. Feeling strong and ready to get into this next month of running.
Update: It's been about 3 months and I am just coming back from hip flexor tendonitis. Did some rehab and am able to run pretty consistently now, so I will update the logs if only for my own enjoyment. Goal is to still build into a sub 5:00 mile, although I am eyeing a 5k TT sometime in the coming months. I will post my last two weeks of training.
Update: It's been about 3 months and I am just coming back from hip flexor tendonitis. Did some rehab and am able to run pretty consistently now, so I will update the logs if only for my own enjoyment. Goal is to still build into a sub 5:00 mile, although I am eyeing a 5k TT sometime in the coming months. I will post my last two weeks of training.
Still at it! Been lifting 6x a week and getting strong. Thinking it is one of the main reasons I have been able to get back to running so fast. Currently balancing running 5x a week and lifting 6x a week. Curious to see where doing both will take me, nutrition is being closely monitored to make sure I don't sustain a chronic injury.
Tues 4/9: 20 min WU; 2xMile @ Tempo w/ 1:00 jog rest (6:25-6:21), 4x1:00 on/1:00 off @ Threshold (~6:00/mi); CD back home (7.13 @ 7:18/mi)
Weds 4/10: 6 @ 8:00/mi. GPSless, easy recovery.
Thurs 4/11: OFF
Fri 4/12: 3.2 @ 8:07/mi
Sat 4/13: OFF
Sun 4/14: AM: 20 min bike, 4x30 sec surges within. PM: 4.05 @ 7:15/mi, .25 pickup to close alongside 2x100m strides @ 5k.
Weekly Total: 27.38 miles
Analysis: Not a bad week! Body feels fantastic, managed to get 6 lifts in alongside the 5 runs. Hoping to get up to 30 in 5 this coming week. Eyeing a time trial sometime in the next 3-4 weeks.
Fri 4/19: AM: 5 min WU; 20 min progression (2.94@6:48/mi: 4x5:00 intervals. Started at 7:20 ended 6:20s. CD to 5 miles, 4 strides to finish; PM: 15 min bike, 1.5 @ 7:26/mi (coaching friend through fitness test) (6.72 daily total)
Sat 4/20: 3.03 @ 7:19/mi
Sun 4/12: 5.1 @ 8:11/mi w/ 4x50m hill strides.
Weekly Total: 30.39 miles in 5
Analysis: Good week! A bit crazy scheduling-wise with school finishing up but I feel pretty good with where I am at! Fitness is slowly coming along and I feel heathy, so I can't complain!
Tues 4/23: 2.4 up; 5k @ Threshold in 18:46: (5:54-5:57-6:21-.11@5:37); 2.34 down (7.84 total). Supposed to be a tempo effort but got out fast and just decided to hang on. Ended up being 3 at threshold effort, which I'm happy with.
Thurs 4/25: 5.19 @ 7:28/mi. 7x1:00/2:00 on/off @ tempo with a friend of mine. Avg 6:20-6:30s for the pickups, nice and smooth.
Fri 4/26: 5 @ 8:36/mi
Sat 4/27: OFF
Sun: 10 @ 8:04/mi
Weekly Total: 34.88 miles
Analysis: Solid week! Threshold felt good, did it in trainers too. Second session was just what I needed as well, an easy fartlek that got the legs moving. Happy to hit about 35 in 5, the long run felt amazing. Heart rate was super low and running felt effortless. Planning to hover around 35-40 for the next few weeks, though I might add a day of running in to spread out the mileage a bit. Ball stays rolling!
Tues 4/30: 2.38 up; 5:24 Mile "TT" (2:54-2:30), 5 min rest, 10 min tempo (1.56 @ 6:24/mi); 2.38 down (7.38 total). Did the mile as a "workout" - first 800 @ threshold, second 800 hard. Did it in trainers on a .5 dirt loop. Pretty happy with it.
Analysis: Not a bad week. Took off on my long run day b/c body was feeling worn down, decided an impromptu down week would be a bad idea. Very happy with the workout, running 5:24 in pouring rain and wind whilst negative splitting on a dirt track in trainers. Thinking it means I'm moving in the right direction. Aiming for 35-40 in this week of training. Also I don't love doubling as much as I did this week but school and work have been hectic so I just fit in mileage where I can.
Tues 5/7: Afternoon: 2.32 @ 6:45/mi; Night Tempo/Threshold session: 3.33 @ 5:54/mi (5.65 total day)
Weds 5/8: Afternoon: 2.25 @ 8:30/mi; Evening: 1.5h cross training
Thurs 5/9: 4.2 @ 7:45/mi w/ 4x 80m hill sprints
Fri 5/10: OFF
Sat 5/11: 6.11 @ 7:55/mi
Sun 5/12: 4.46 @ 6:57/mi w/ 4x100m strides
Weekly Total: 28.05 miles
Analysis: Not quite the week I had planned volume-wise but I'm okay with it. Long, busy and stressful week, so I got it what I could. Definitely looking to get back on track this week though. Pretty happy with the continuous threshold/tempo, felt super solid on that. Eyeing a 5k in about a month so we'll see what we can do in the coming weeks!
Tues 5/14: 2 up; 3 @ Tempo (6:13-6:10-6:20); 2.08 down (7.08 day)
Weds 5/15: 6.43 @ 8:17/mi (jogged to and from gym today and to and from a track meet to spectate, lots of little runs)
Thurs 5/16: OFF
Fri 5/17: 15 min up; 10x1:00 on/off (avg 5:40-5:50s ons). (6:26-6:20-6:27); cd jog home. (6.12 day)
Sat 5/18: 4.2 @ 7:52/mi w/ 4x80m strides
Sun 5/19: 5.14 @ 8:22/mi
Weekly total: 33.98 miles
Analysis: Solid week! Workouts went well which is what I'm looking for. Wish I did more on Sunday but was super busy running around so this is about all I could squeeze in without completly depelting myself. Eyeing 37-40 next week FOR REAL. Gonna hover around there for the next month. Also my new watch is FINALLY coming in so that will be great to not have to carry my phone.
Tues 5/14: 2 up; 3 @ Tempo (6:13-6:10-6:20); 2.08 down (7.08 day)
Weds 5/15: 6.43 @ 8:17/mi (jogged to and from gym today and to and from a track meet to spectate, lots of little runs)
Thurs 5/16: OFF
Fri 5/17: 15 min up; 10x1:00 on/off (avg 5:40-5:50s ons). (6:26-6:20-6:27); cd jog home. (6.12 day)
Sat 5/18: 4.2 @ 7:52/mi w/ 4x80m strides
Sun 5/19: 5.14 @ 8:22/mi
Weekly total: 33.98 miles
Analysis: Solid week! Workouts went well which is what I'm looking for. Wish I did more on Sunday but was super busy running around so this is about all I could squeeze in without completly depelting myself. Eyeing 37-40 next week FOR REAL. Gonna hover around there for the next month. Also my new watch is FINALLY coming in so that will be great to not have to carry my phone.
Your training seems really silly. What is your all-time like PB?
2 miles at 8-min pace for the day?
Here’s what you need each week:
-a 40-60min run, with the last 5-10 minutes a gentle progression run, depending on how you feel.
-a workout. Start with 6-8 x 150m. Work to 200m length. Should obviously be slightly faster than 37.5 secs. Gradually reduce rest each week. Then do some 400’s or a ladder workout. 200m-400-800-1000-800-400-200 etc or 4-6 x 400 and then grass strides after at a faster pace. Think paces faster than 75-seconds per 1/4 mile as the goal.
- 30-40 min run that starts easy and becomes a progression/tempo. Shouldn’t be tiring.
-an easy 4-5 miler. Ideally trails or soft surface. No watch. Nowhere to be after so you aren’t rushed. I used to do this with my wife to keep the pace slow.
like 24-30 mpw. any other runs just easy with some strides. You are working to get faster, so run fast.
Tues 5/14: 2 up; 3 @ Tempo (6:13-6:10-6:20); 2.08 down (7.08 day)
Weds 5/15: 6.43 @ 8:17/mi (jogged to and from gym today and to and from a track meet to spectate, lots of little runs)
Thurs 5/16: OFF
Fri 5/17: 15 min up; 10x1:00 on/off (avg 5:40-5:50s ons). (6:26-6:20-6:27); cd jog home. (6.12 day)
Sat 5/18: 4.2 @ 7:52/mi w/ 4x80m strides
Sun 5/19: 5.14 @ 8:22/mi
Weekly total: 33.98 miles
Analysis: Solid week! Workouts went well which is what I'm looking for. Wish I did more on Sunday but was super busy running around so this is about all I could squeeze in without completly depelting myself. Eyeing 37-40 next week FOR REAL. Gonna hover around there for the next month. Also my new watch is FINALLY coming in so that will be great to not have to carry my phone.
Your training seems really silly. What is your all-time like PB?
2 miles at 8-min pace for the day?
Here’s what you need each week:
-a 40-60min run, with the last 5-10 minutes a gentle progression run, depending on how you feel.
-a workout. Start with 6-8 x 150m. Work to 200m length. Should obviously be slightly faster than 37.5 secs. Gradually reduce rest each week. Then do some 400’s or a ladder workout. 200m-400-800-1000-800-400-200 etc or 4-6 x 400 and then grass strides after at a faster pace. Think paces faster than 75-seconds per 1/4 mile as the goal.
- 30-40 min run that starts easy and becomes a progression/tempo. Shouldn’t be tiring.
-an easy 4-5 miler. Ideally trails or soft surface. No watch. Nowhere to be after so you aren’t rushed. I used to do this with my wife to keep the pace slow.
like 24-30 mpw. any other runs just easy with some strides. You are working to get faster, so run fast.
pushups and sit ups and sprint skip drills.
Firstly, my all time PR is a 4:43 1600. I'm just a bit washed up at the moment 😅. I appreciate the advice though! You're right, to run a sub 5:00 mile, I definitely need to run some @ or faster than 5:00 pace. However, I'm still rebuilding my base after a significant amount of time off from injury. Hence, the tempos/threshold work. I do try to throw in quick strides every now and then to keep some turnover around. I was planning on introducing some repetition work once I settle in to 35-40/week, but for now I'm still focusing on the strength work. I also lift 5xweek and I try to include drills/form work at least twice a week. I also tend to progress the runs I'm not recovering from a workout on, like you said. Eventually though I will include that speed work! Probably moreso when I start to eye some mile races after the summer.
Firstly, my all time PR is a 4:43 1600. I'm just a bit washed up at the moment 😅. I appreciate the advice though! You're right, to run a sub 5:00 mile, I definitely need to run some @ or faster than 5:00 pace. However, I'm still rebuilding my base after a significant amount of time off from injury. Hence, the tempos/threshold work. I do try to throw in quick strides every now and then to keep some turnover around. I was planning on introducing some repetition work once I settle in to 35-40/week, but for now I'm still focusing on the strength work. I also lift 5xweek and I try to include drills/form work at least twice a week. I also tend to progress the runs I'm not recovering from a workout on, like you said. Eventually though I will include that speed work! Probably moreso when I start to eye some mile races after the summer.
Yeah, one mile! You don't need to run very much more than that. Have you read the big Norwegian thread?
Your training seems really silly. What is your all-time like PB?
2 miles at 8-min pace for the day?
Here’s what you need each week:
-a 40-60min run, with the last 5-10 minutes a gentle progression run, depending on how you feel.
-a workout. Start with 6-8 x 150m. Work to 200m length. Should obviously be slightly faster than 37.5 secs. Gradually reduce rest each week. Then do some 400’s or a ladder workout. 200m-400-800-1000-800-400-200 etc or 4-6 x 400 and then grass strides after at a faster pace. Think paces faster than 75-seconds per 1/4 mile as the goal.
- 30-40 min run that starts easy and becomes a progression/tempo. Shouldn’t be tiring.
-an easy 4-5 miler. Ideally trails or soft surface. No watch. Nowhere to be after so you aren’t rushed. I used to do this with my wife to keep the pace slow.
like 24-30 mpw. any other runs just easy with some strides. You are working to get faster, so run fast.
pushups and sit ups and sprint skip drills.
Firstly, my all time PR is a 4:43 1600. I'm just a bit washed up at the moment 😅. I appreciate the advice though! You're right, to run a sub 5:00 mile, I definitely need to run some @ or faster than 5:00 pace. However, I'm still rebuilding my base after a significant amount of time off from injury. Hence, the tempos/threshold work. I do try to throw in quick strides every now and then to keep some turnover around. I was planning on introducing some repetition work once I settle in to 35-40/week, but for now I'm still focusing on the strength work. I also lift 5xweek and I try to include drills/form work at least twice a week. I also tend to progress the runs I'm not recovering from a workout on, like you said. Eventually though I will include that speed work! Probably moreso when I start to eye some mile races after the summer.
Got it.
I was just thinking back to highs school when i was a 400-800-1600m guy and I ran EVERY mile of my track seasons on the track or infield, about 20 miles per week. All I did was fast stuff or jogs talking with teammates, no reps longer than 400m, no run longer than 4 miles. No tempos or anything.
If you're just (re)building your base, don' structure it much. It's more fun to just plan when you'll run and about how much. Some days you'll feel great, other days you'll feel lousy. Don't be a slave to a schedule, just run and run faster when your body is willing.
I've actually run some very good races in this build-up phase around 35-40 mpw because I let me body tell me when it wants to run hard. You'll surprise yourself how fast you can race this way if you don't tire yourself out. I also tend to explore new routes and trails more when I'm not worried about a training schedule. It's the part of running that I liked and got into years ago.
Usually for me, when I find my body has adjusted to the weekly mileage (35-40 in your case), my legs start to feel bouncier and less sore. That's a good time to start adding the workouts.
Firstly, my all time PR is a 4:43 1600. I'm just a bit washed up at the moment 😅. I appreciate the advice though! You're right, to run a sub 5:00 mile, I definitely need to run some @ or faster than 5:00 pace. However, I'm still rebuilding my base after a significant amount of time off from injury. Hence, the tempos/threshold work. I do try to throw in quick strides every now and then to keep some turnover around. I was planning on introducing some repetition work once I settle in to 35-40/week, but for now I'm still focusing on the strength work. I also lift 5xweek and I try to include drills/form work at least twice a week. I also tend to progress the runs I'm not recovering from a workout on, like you said. Eventually though I will include that speed work! Probably moreso when I start to eye some mile races after the summer.
Got it.
I was just thinking back to highs school when i was a 400-800-1600m guy and I ran EVERY mile of my track seasons on the track or infield, about 20 miles per week. All I did was fast stuff or jogs talking with teammates, no reps longer than 400m, no run longer than 4 miles. No tempos or anything.
If you're just (re)building your base, don' structure it much. It's more fun to just plan when you'll run and about how much. Some days you'll feel great, other days you'll feel lousy. Don't be a slave to a schedule, just run and run faster when your body is willing.
I've actually run some very good races in this build-up phase around 35-40 mpw because I let me body tell me when it wants to run hard. You'll surprise yourself how fast you can race this way if you don't tire yourself out. I also tend to explore new routes and trails more when I'm not worried about a training schedule. It's the part of running that I liked and got into years ago.
Usually for me, when I find my body has adjusted to the weekly mileage (35-40 in your case), my legs start to feel bouncier and less sore. That's a good time to start adding the workouts.
good luck.
I did the same type of training in high school and it worked for me as well! Thing is, I was very aerobically underdeveloped, which I found out quickly in the transition from high school to college and the longer distance races.
As for the structure, I don't really plan out my workouts, like you I enjoy just training to train! I do however like to have some designated days that I have a harder effort, just so my body adjusts to a schedule similar to what it might look like when I start to race and need that structure to revolve around races. I adjust the workout depending on how my body feels, as the last thing I want is another injury.
Finally, I appreciate the well-wishes and the advice! I also think I will settle in nicely to mileage once I really get going, so I'm looking forward to that too.
Sat 5/25: AM: 4.31 @ 6:58/mi (1 mile warmup, 3.31 steady @ ~6:45/mi ); PM: 3.39 @ 8:53/mi (10 min jog-6x150m hill strides w/ jog down recovery-cd to 30 min) (7.7 day)
Sun 5/26: AM: 2.35 @ 8:30/mi; PM: 11.61 @ 7:45/mi - originally planned on doing 60 min in the PM to total 80 min on the day but I missed a turn and got lost. Ended up with some extra miles and tired legs. (13.96 day)
Weekly Total: 39.66 miles in 5
Analysis: Week went well up until the long run turned sour. Was extremly busy working on friday so didn't find any time that worked for me to get an adequate run in. Wish that sunday went better but hey, stuff happens. Just gotta be deliberate with my recovery over the next couple days. Otherwise, I'm very happy with how the threshold session went as well as the moderate double day on saturday. We continue on.