July Training- 10 Day Cycle

Typically, after a “mid-season” race you don’t have 10 days of easy running. You get right back into training. Well, as I mentioned in my last blog post, the last week to 10 days have not been ideal for running. But I am resolved to get back on it.

I spoke with a good friend of mine (ran with in college and also helped coach me to my last marathon), and he suggested doing a 10-day cycle. I have had trouble recovering workout to workout and the additional time between hard efforts may help me. Below is a sample of what I will be doing for the rest of July. This cycle continues into August leading up to my final 5k of the summer on Labor Day.

July_training_bThe basic outline of this 10 day cycle are:

  • Saturday: Aerobic Power (long intervals, tempo)
  • Sunday: Long, Easy-Moderate Effort
  • Monday: Recover miles
  • Tuesday: Volume Miles + strides/drills
  • Wednesday: Speed or Fartlek
  • Thursday: Easy Volume
  • Friday: Moderate Volume
  • Saturday: Volume Miles + strides/drills
  • Sunday: Long Run w/ Hard Threshold
  • Monday: Easy miles or Rest

As I progress over the next 6-7 weeks, I will give updates as to how I feel this approach is working. If good, quantitative improvement is made, I will continue setting up my training in this way as I prepare for some longer races this fall (10k-Half).

Here’s to getting back out there!


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