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.
The 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!