I'm wondering how people feel about what a week consists of, as it's been referenced to on other posts. By this I mean, easy days/hard days vs easy/medium/hard and also paces for each day.
Is it better to run 3/4 days per wk hard (6/pace and/or workouts) with 3/4 days per wk easy (7/pace or slower), as oppossed to medium runs too?
Is 7/pace too slow? just right? too fast?
Here's a typical hard-easy breakdown for a 30:50/14:50 runner getting ready for his hard racing phase. It's based on what I remember from Roy Benson's pattern that I trained under.
Mon. - 6-8 miles at 6:40-7:00
Tue. - AM - 3-4 miles at 6:45 or easier
PM - 3-6 miles of intervals at 3k-5k pace, or hills.
Wed. - 7-10 miles at 6:40-7:00
Thu. - AM - 3-4 miles at 6:45 or easier
PM - 3-6 miles of intervals at 10k pace, or hills.
Fri. - 4-7 miles at 6:40-7:00 pace
Sat. - 3-4 miles (+ warmup/warmdown) at "A.T." pace (5:10-20 for me) or race.
Sun. - 12-18 miles at 6:40-7:00 pace (easier if hard race).
The 7-day pattern doesn't always work, but as you can see, I do basically 3-hard, 3-easy and one long.
bump
(what about others? any 14 min guys?)
-jk, brojo's, others input