Theres a 10 mile race this May I'd like to do well in. Pretty good history on the bike, but I've never put together a really solid block of running until recently. What I know from biking is that I need a lot of tempo/sst to build a decent aerobic engine.
I've spent the last month building up to ~45 mpw over 5-6 runs per week with regular hill workouts. I probably won't do much higher mileage due to a combination of time constrains and not overdoing the long run.
The next 4 weeks I'm going to start working in 2x weekly tempo runs. They'll start at 2x 2 miles and build to 2x 3 or 1x ~4. Tempo for me means 15-30 seconds slower than race pace or 155-170 bpm. Simultaneously work on progressing long run from 1.5 hours to 2 hours. If I have any fresh legs left I'll add a weekly hill run.
After that I'll do 3 weeks of weekly VO2 workouts, like 5x5's. On alternating weekends I'll do a tempo run or a long run of ~2 hrs. Sprinkle in some short hills.
The last two weeks are devoted to race pace workouts. Since I don't have a ton of experience running, I'll try some 8x800s and race pace blocks at the end of long runs to make sure I don't get myself in trouble. Also going to do a few local 5ks in the last 6 weeks, probably in place of tempo workouts.
Am I missing anything? Most of this is taking what I know works on the bike and transitioning to running, with the understanding that I can't just grind out 5 days a week of intensity like I would on the bike. I'm a little light on hill workouts, but the race is flat and my local training is hilly to rolling.
I've spent the last month building up to ~45 mpw over 5-6 runs per week with regular hill workouts. I probably won't do much higher mileage due to a combination of time constrains and not overdoing the long run.
The next 4 weeks I'm going to start working in 2x weekly tempo runs. They'll start at 2x 2 miles and build to 2x 3 or 1x ~4. Tempo for me means 15-30 seconds slower than race pace or 155-170 bpm. Simultaneously work on progressing long run from 1.5 hours to 2 hours. If I have any fresh legs left I'll add a weekly hill run.
After that I'll do 3 weeks of weekly VO2 workouts, like 5x5's. On alternating weekends I'll do a tempo run or a long run of ~2 hrs. Sprinkle in some short hills.
The last two weeks are devoted to race pace workouts. Since I don't have a ton of experience running, I'll try some 8x800s and race pace blocks at the end of long runs to make sure I don't get myself in trouble. Also going to do a few local 5ks in the last 6 weeks, probably in place of tempo workouts.
Am I missing anything? Most of this is taking what I know works on the bike and transitioning to running, with the understanding that I can't just grind out 5 days a week of intensity like I would on the bike. I'm a little light on hill workouts, but the race is flat and my local training is hilly to rolling.