02-01-2013, 10:36 PM
TheEd Wrote:We can look to mix things up a bit so as to avoid going stale, so as prescribed for someone else, let's consider having a week of fast running at the end of this current build up phase
so the 4k time-trial followed by a
8k tempo run on Wednesday and up to 12k tempo on the Saturday
you can have easy running in-between with 1 or 2 days off to create freshness and keep you keen to return to hard training
please me know your thoughts on this
Thanks
TheEd
Okay, so fitting this into the current plan, would I be doing the 8k tempo on the Saturday, followed by the 12K the next Wednesday, such as in the bottom of the following:
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 1 Hour Easy
(11) Friday 4th - 5x8 Minute Fartlek
(12) Saturday 5th - Rest
(13) Sunday 6th - 40 - 50 Mins Over Rolling Hills
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Fast running week
Tuesday 15th - Rest
Wednesday 16th - 4K Time Trial
Thursday 17th - 1 Hour Easy
Friday 18th - Rest
Saturday 19th - 8K Tempo
Sunday 20th - 1 Hour Easy
Monday 21st - 1 Hour Easy
Tuesday 22nd - Rest
Wednesday 23rd - 12K Tempo
Getting to this would then leave 2 months and a day before the half marathon?
Apologies for the number of questions - promise this is the last one - I was always told a tempo run should be along the lines of the following:
10 Mins Easy Warmup
Tempo run approximately 10 seconds/km slower than 10K PB
10 Mins Easy Warmdown
Is this a general guideline or how should I approach?
Apologies for firing in questions - once I get my head around what to do I'm normally much better behaved :laugh: