Weekends are for relaxing, hanging out with friends/family, and occasionally recovering from massive hangovers. Definitely not for running unless it's a race! But, now my question is: how do you schedule a good week of training into 5 days? I know someone out here on the boards has the solution of how to get two quality sessions, long run, and ample recovery between sessions crammed into 5 days. Let's hear it!
Anybody have a good training plans that involves taking weekends off?
Training Advice/Discussion
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I've never understood wanting to weekends off, when I was working weekends were my favorite time to train. Good luck though, I hope you find a plan.
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Workouts on M(short intervals), W(long), F(alt weeks longish tempo and 15 long run)
Base runs on T Th
Try to make family time active in Sat, Sun (hiking, swimming, etc).
45mpw on 5 days keeps me fit and competitive for local 10ks and halfs.
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Run from Monday to Friday and take the weekend off.
Yes, it's that easy.
(I actually knew a runner who just ran in extended lunch breaks at work, he never ran on weekends)60 -
Weekday Warrior wrote:
Weekends are for relaxing, hanging out with friends/family, and occasionally recovering from massive hangovers. Definitely not for running unless it's a race! But, now my question is: how do you schedule a good week of training into 5 days? I know someone out here on the boards has the solution of how to get two quality sessions, long run, and ample recovery between sessions crammed into 5 days. Let's hear it!
Assuming 5K/10K recreational races. You basically want mileage, tempo/threshold, long run, and speed, right? Here's an idea:
Mon - shorter easy run/warmup, strides/drills, 12 x 300m with 400m jog (I'd suggest, jog around to where you finished and turn around to go the other direction) Make it speedy but not a sprint, these are long strides for turnover. Good smooth & quick. You want to finish feeling a little tired but not dead.
Tue/Wed/Thu easy mileage
Fri - alternate EITHER any tempo/threshold session -OR- long run with 80/20 progression. End either of these sessions with a few hill sprints. It's ok to hammer a bit (don't overdo it), you have 2 days off.
Last week or two before race:
Mon/Wed/Fri easy run
Tue/Thu race pace repeats
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