I'm trying to put together a good summer training schedule so that I can race fast (5k-8k) by mid-august early September.
I've been running roughly 45 MPW and I will begin to bump it up. How does this schedule look? (They will be in 4 week cycles).
Week 1: 50miles
Sun:20% Total Mileage
Mon:10%
Tues:5% warm-up/cool down, 5 mile tempo (10%)
Wed:20% total mileage
Thurs:15% total mileage
Fri:5% warm-up/cool down, 3-4 miles tempo (6-8)%
Sat:10%
(Roughly 100%)
Week 2: 50miles
Sun:22.5%
Mon:15%
Tues:5% warm-up/cool down, 5 mile tempo (10%)
Wed:22.5% total mileage
Thurs:15% total mileage
Fri:5% warm-up/cool down, 2-4 miles interval work (4-8)%
Sat: Off
Week 3: 60 miles
Sun: 20%
Mon: 10%
Tues: 5% warm-up/cool down, 5 mile tempo (10%)
Wed: 20% total mileage
Thurs:15% total mileage
Fri:5% warm-up/cool down, 3-4 miles tempo (6-8)%
Sat: 10%
Week 4: 50 miles
Sun: 25%
Mon: 20%
Tues: 5% warm-up/cool down, 5 mile tempo (10%)
Wednesday: 25%
Thursday:% warm-up/cool down, 2-4 miles interval work (4-8)%
Fri: Off
Sat: Off
Week 5: 60 mpw (Same as week 1)
A couple questions I have are:
1.) does this schedule look okay? Can I spread it out better?
2.) What would be good interval work to do?
Thanks for the help