M: am4

t: am4 pm6

w: am4

th:am4 pm6

f: am4

s:8-10

su:20

Depends on the time of year

Weeks starting on Monday, anything not given specificity is just running at a comfortable pace, some long runs may have a little threshold in them as well.

7, 5(hills), 7, 8(Threshold), 5, 6-9, 12-14

5, 10(hills or track), 6-8, 8(long threshold), 5, 9, 10-12

0-5, 10(track, shorter stuff), 5-7, 8(threshold), 5, 9(race), 10-12

No day off for cross training?

I generally max out at about 55 miles for a week of training for my marathons - using the Hanson's plan. Here is a 55 mile week.

Sunday - 16 - easy
Monday - 6 recovery
Tuesday - 6 miles - 4 miles track repeats with mile warm up/cool down or 6 miles at 10 seconds faster than marathon pace
Wednesday - off
Thursday - 10 at marathon pace
Friday - 7 - easy
Saturday - 10 - easy

This is from last year's IM training log.

18, 4, 10, 4, 12, 0, 0


and

8, 0, 0, 4/4, 4, 4/4, 15


I was in better shaoe for the first one so was able to manage the mileage in fewer sessions. The second one was after an injury and the IM was creeping up, so I split it up into more sessions to get the mileage in easier.

In general, more frequent and slower pace is easier to get in the mileage.

Whatever you do, ramp up gradually.

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-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

Well you could, I found when I was running higher milage that the best way to do it was just do an easy 4 every morning m-f, that gives you an extra 20 miles a week. Back when I ran like that, all I did was running, no cycling or swimming, but that was also after collegiate running where you just dont have days off.

So you do one long run, a middle distance run, and a few short runs?

I edited the second one to have an 8 and a 15 (not two 15s).


Yes, more or less a long, a 2nd long, and a bunch of shorter runs.

The EASIEST way would be 4am, 5pm every single day, but you will be missing the benefits of some of those longer runs.

One long, one or two mediums, and then a bunch of doubles will get you there relatively safely. Then you can drop out the doubles as you become more comfortable. 60 really isn't *that* much (but it is a lot). I used to do it with one 18, a 10, and then 5 runs of 5-7 miles. 18 was probably a bit much for me......but it' swhat I did. I probably should have kept it at 15.

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-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

I should note that my plan is NOT for a marathon, it's more of a HIM and below type plan.

What's the intensity of your shorter runs?

No marathon or IM?? Personally, I would alternate 40 and 60 mile weeks, to get more recovery (And to allow more time for cycling) ... I would also alternate long runs: 12 one week, 16 the next. No reason to do more than 16/2 hours if there's no marathon on the horizon. A semi-long run is also in order: 8-12 miles every week. Everything else could be less than 7 miles / one hour.

All easy.....zn1 & 2

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-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

Alternating that often would be far too much recovery for me. I would never get my long run, threshold and track/hill work in and be able to do recovery runs which are essential. A rest week is much more appropriate on a 3:1 ratio.

I like to cycle the mileage having my longest run of the month on a week in the middle and the shortest weekly mileage two weeks later with the other weeks somewhere in between.