I am looking for input on my running schedule for the next four or five
months. After August there may be races for which I want to tweak the
schedule, but until then I'm looking at trying to build to and maintain at
around 24 miles per week plus or minus a few. I can't realistically see
fitting my work schedule around any more than that.
Background: 47year old male, no "body mass issues", running since early
2004, recent 5K times 28:05 in March, 26:35 last weekend (barely 50+%
WAVA!).
Maybe I'm not getting creative enough with my web search parameters, but I
am mostly seeing schedules aiming toward a particular race from 5K to
Marathon, and the lower miles-per-week plans center around speed work. I
don't want intervals right now. I want some idea of how to mix up my
distances and workout types for greatest benefit.
I have enjoyed the "tempo" runs during the past weeks. Plus I believe there
are advantages to having a "long run" once a week. I am thinking of an
alternating two week schedule that has a longer "long run" one week and a
tempo run the next (but a shorter "long run"😉.
My schedule allows for 5 workouts per week. So how about something like:
Week1 Week1
Mon 3 3
Tue 5Tempo 5 Easy
Wed 0 0
Thu 3 3
Fri 5 4 Hills
Sat 6 8
Sun 0 0
Any thoughts? General guidelines?
Thanks,
--
Daniel
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