training question for a miler

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k.bence1995
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training question for a miler

Post by k.bence1995 » Tue Aug 30, 2016 11:40 am

Hello Tinman!

I m a 20years old European mid distance runner ( so sorry for my bad english) , and i am a big fan of your coaching philosophy, read all the articles and forum replies from you on theRunzone.com and Letsrun.com . And i m decided to follow your training program but i ve got some quastions.

I ve run 3.53 for 1500 and 1.53.7 for the 8 (negative split) as a collage freshman , but in my sophomore year i ve went thru on serius overtraining with hard loads of anaerobic intervalls and tempos that turned to races and i only managed to run 3.55.0 and 1.54.3 (althoug my mileage upped from 50-60km/week to 120-130kms)
I want to move up to 1500 and 5000m and 3k indoors , i ve never run 5000 or 2mile etc. but in training i usualy run 4.2k in 3.03-05 per km.

My plan is to run 4 weeks included progression run and aerobic farleks and long run than 12weeks of "base work" 1cv workout 1 tinman tempo and i is it correct to run a 3rd session of LT workout instead of long run?
In every 4th week i planned to run 2.4k time trial to quantiy my training paces. Than for a 8 week time period i do Cv reps followed Vo2max reps than cut shorter the recoveries to creat peak before races ( i will run 4 indoor meets in February)

Base training sessions : a) Cv reps from 6x1k to 8x1K Than 150s or 200s
b) TT 80-83% Vo2max 720(15 x0.8 minutes than strides
c) threshold reps or progression threshold run such as 3x15min from light tempo pace-Cv in last couple mins
d)easy runs really easy 60% vo2max ( for me 135heartbeat/min my estimated max of HR is 200)


Is this plan alright?Have you got any tips or advices?

2minmaster
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Re: training question for a miler

Post by 2minmaster » Thu Sep 01, 2016 4:07 am

Personally I would keep to 2 workouts a week and alternate between the TT and Threshold reps and then keep a long run in as well.

Interested to hear the thoughts of others.

Tchuck
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Re: training question for a miler

Post by Tchuck » Fri Sep 02, 2016 6:40 am

Keep long run in base training-no doubt.

dilluh
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Re: training question for a miler

Post by dilluh » Fri Sep 02, 2016 10:24 am

2 stamina sessions + a long run is good if you aren't running a marathon. A third true session is generally too much. Make sure the long run is truly easy and doesn't turn into a session all on its own. When doing 2 + long run, I like to run in the low end of the "easy" pace range for the long run or do the first part with my wife which puts me in "very easy" pace range for the first half and then I'll do the second half at normal easy pace.

My personal belief is that a long run, in some form, is beneficial no matter what part of a season or training cycle you are in. I never skip or substitute them.

k.bence1995
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Re: training question for a miler

Post by k.bence1995 » Fri Sep 02, 2016 3:50 pm

Thank You for all yall answers?
So i should stay at pushing pace 2 times, what about a schedule like this:
a/ Cv reps+shorter stuff
b/ TT run or alternating some splitted up thempos or combo tempo plus LT reps (suach as 4mile TT 4xmile Lt) +fast short reps or hills
c/long run 2-3 miles at TT at the end
3easy day following all these workouts and 1 normal distance run with strides ?
and as the season progresses some 5k pace reps after Cv repsor TTs (4xCV k 3x1200 at 5k pace 3-4min rec+4x200) ?
any thoughts?

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