Greg, this got buried so deep I had to do a search to find it. Therfore I give it a life of it’s own:
**Re: Another running question - hill work? **In reply to] **Edit | Delete | Quote | Reply ** Well, I looked over my 5k and 10k run plans and all of them were set up to get somebody to a specific goal in a specific amount of time (8wk 5k plan, 12wk 20k plan). Not really what you needed. Then I took into account that you need swim time, bike time, and recovery time too. End result is I decided to just write a new progam.
Now the distasteful part… Never start any exercise program without consulting your physician. This program is freely submitted as a guideline only. Anyone using this program assumes all risks and liabilities. Running can be hazardous to your health. Author assumes no responsibility in the event of injury or death of anyone following these guidelines.
Ok, I loosely based this on a 3 day a week program I am currently using. You pick which three days will work around everything else. Try not to be consecutive with the runs but if you have to, make sure not to bunch up with the long run. I have given you some options to pick from for Run2 and Run3 because I find people like the variety.
Run1-LSD (long slow distance) At the pace you are racing now this will be dropping back to 9.5 or 10 min miles. Yes, it will seem agonizingly slow but you need the base work. Start with 6 miles and work up to 8-9 later in the season. Your heart rate should be 70% of max for this.
Run2-What I call a “middle run” middle distance, middle pace. I would say 4 miles at a pace you can have a conversation at, relax enjoy the run. OR Option 2, Do an out and back, find a two mile run, run the 2 miles at about the pace you would do the above run (8min mile?). Then check your watch turn around and take exactly the same route home trying to run a negative split. I like to do this at the 4 mile distance training for a 5k race because, when you hit the midpoint in the 5k and kick it up the race seems to be over in no time.
Run3-Pick one from the list below: (items with a * do only once a month)
Fartlek
5kTT or race*
Hill work
Group Run (3-5 miles)
Track work*
Tempo run (3-5 miles at a specific pace slightly slower than race pace)
Out and back (like Run2 but run the first 2miles at race pace (or almost) and then try and run a negative split coming home
Hope this helps, anybody using this let me know how it works out. I would appreciate any feedback or questions.
Jim S