shellott-hill
A Dopey runner
- Joined
- Aug 21, 2009
@DopeyBadger ,
I am starting week 12 tomorrow and have reached the last interval recommended for my Tuesday speed work ... 08-3x1600m@5k-3m RI.
I can probably repeat this run for another week or two, but am looking for thoughts on what I should introduce next for speed/hard work. I have attached what I have planned from this week until Marathon Weekend. I have just put 08-3x1600m@5k-3m RI in the remaining Tuesdays as a filler right now.
I have the Tuesday and Thursday runs change the Warm up time and the length of the M Tempo run based on what I select for the Tuesday hard work. I used the explanation you created in another post to figure out the values. Basically they are all based on the 30% of the time for the week is the LR, 80% of the total time is for Easy (LR+EA+EB) and 20% of the total time for Hard (Tuesday & M Tempo Thursday). If I hit the max of WU + MTempo = 2 hours, the remainder of the time moves to The Tuesday Warmup.
Here is what it looks like from this point forward if I do not change the Tuesday speed run.
You can see I have the Wine and Dine runs marked in two weeks, I will be running them at my normal workout speeds; not racing. It is just a reminder that I will be supporting those who are signed up for the virtual. It has also made me realise I could potentially do the 2021 W&D as it lines up perfectly in my plan!
Any thoughts from all reading are welcome. I am really looking forward to moving away from the @5k speed work.
I am starting week 12 tomorrow and have reached the last interval recommended for my Tuesday speed work ... 08-3x1600m@5k-3m RI.
I can probably repeat this run for another week or two, but am looking for thoughts on what I should introduce next for speed/hard work. I have attached what I have planned from this week until Marathon Weekend. I have just put 08-3x1600m@5k-3m RI in the remaining Tuesdays as a filler right now.
I have the Tuesday and Thursday runs change the Warm up time and the length of the M Tempo run based on what I select for the Tuesday hard work. I used the explanation you created in another post to figure out the values. Basically they are all based on the 30% of the time for the week is the LR, 80% of the total time is for Easy (LR+EA+EB) and 20% of the total time for Hard (Tuesday & M Tempo Thursday). If I hit the max of WU + MTempo = 2 hours, the remainder of the time moves to The Tuesday Warmup.
Here is what it looks like from this point forward if I do not change the Tuesday speed run.
You can see I have the Wine and Dine runs marked in two weeks, I will be running them at my normal workout speeds; not racing. It is just a reminder that I will be supporting those who are signed up for the virtual. It has also made me realise I could potentially do the 2021 W&D as it lines up perfectly in my plan!
Any thoughts from all reading are welcome. I am really looking forward to moving away from the @5k speed work.