Good point on resting before the LSD run. I will be running some Sunday's instead of Saturdays. Depends on work. I was planning on slowly doing speedwork or hills...Like you had mentioned in the last post. Maybe start with the last couple minutes of a run,etc. I appreciate everyone's help! I am not starting yet..in a few weeks!
Danielle: I like it. Just two comments and a question...
1) If you're going to do intervals/speedwork on your Weds run then alternate it. So hill repeats one week, tempo run the next. It's on the RunnersWorld plan and I liked it so much I stole it.
2) I personally wouldn't run the day before the long run. Maybe move the optional easy day to Thurs so that you can just recover from the intervals? And take Friday completely off, that'll make sure you're fresh for LSD stuff.
Q: What's your speedwork/interval build look like? Building those gradually is just as important as your LSD build.
Now the only thing to do it try it out! Do the first couple of weeks and see how you feel. Good call on the XT and strength days too, but make sure you tone down the XT.
In God we trust, all others bring data. - W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. -P.Z. Pearce
I'm almost healed up from my stress fracture and am planning on a 10K in Oct. I think I'm going to steal your plan once I get my base back up and can run a 5K distance semi-easily again. Thanks for posting, I found this helpful!
I did my 5k training with a friend, we would try and do the LSD run together but the runs during the week would most likely be seperate because of work schedules. If we can run together we will. We always talk though, so I would have a friend always making sure I ran!
I like the 1/2 mile increment because I feel like it is doable, and not too much.
That plan looks excellent to me!!! This is actually very similar to what I intend on doing after my half training is over. I think the half mile increase is really good. The programs that I have been on do the LSD two weeks the same then up a mile then recovery. so it would go 5, 5, 6, 4 then the next month would be 6, 6, 7, 4 then 7, 7, 8, 4. Not sure which would be better, but the half mile seems like a good way to go!
Who are you running with? Are you training with a friend?
Here is the plan I created, I have it in a more grid like plan, but had to type it out like this. I really want comments about it so I know if something is off...any advice is good advice:) If anyone wants the grid plan, I can send it via email:) Please let me know what you think.
In a few weeks I believe I am going to venture to complete a 10k training plan. After many questions and discussions this is the plan I have created to follow...
Week 1 M- 3 EASY MILES T-REST W- 3 MILES WITH INTERVALS OR POSSIBLY SPEEDWORK TH-REST F-OPTIONAL RUNNING DAY - EASY 1-2 MILES SAT-ONE OF THE WEEKEND DAYS WILL BE A LSD RUN - STARTING AT 3.5 MILES SUN
WEEK 2 -
M-TH SAME AS ABOVE SAT - 4.0 MILES
M-TH SAME AS ABOVE SAT- 4.5
M-TH- SAME AS ABOVE SAT- 3 MILES REST AND RECOVERY WEEK
M-TH- SAME AS ABOVE SAT 5 MILES
M-TH SAME AS ABOVE SAT 5.5
WEEK 7 M-TH SAME AS ABOVE SAT-6 MILES
M-TH SAME AS ABOVE SAT- 4 MILES REST AND RECOVERY WEEK
M-TH SAME AS ABOVE SAT 6.5 MILES
AND SO ON...EACH WEEK I AM ADDING 1/2 MILE UNTIL I FEEL LIKE I HAVE IT DOWN...I MAY REPEAT A WEEK IF I FEEL LIKE I NEED ANOTHER WEEK AT A CERTAIN MILEAGE.
SOME ADDED INFORMATION:
EASY RUN- 3 miles like we always do, either outside or on the TM
Interval – Add some hills, or increase speed for small intervals of time.
Speed work – Run at easy pace for most of run, add a harder pace for an amount of time, can be increased throughout the plan.
LSD- slow run should be at 12-14 minute miles. Every few weeks we take a week to rest and recover and move back to 3-4 miles. This run can be on whatever day of the week we want, I prefer a weekend day.
Optional Run day – We can run a fourth day if we want, but if it before the LSD run it should be easy- maybe 1-2 miles.
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