running sub 1:45 HM - any advice? (Read 671 times)

Phidippides

posted: 4/15/2009 at 8:34 AM
modified: 4/15/2009 at 8:38 AM

Quote from Tchuck on 4/15/2009 at 8:01 AM:

Kimmi -- A lot of great advice above. The schedule above that John A posted (not sure if I recommended that to him) is the way to go.

Tchuck - you are the guilty party that recommend the above schedule -- along with some original input from nooby (but the miles per day and the up tempo on Wed and Sun - were your recommendations). I have used it a couple of times but found that 40 MPW was a little too much for me at the current time (legs started hurting and I was showing all the signs of boredom and over work and so on and so forth) so I have cut back to a 30 MPW schedule for the time but will be working my way up to your prescribed schedule over the course of the next few months..and proceed from there... Right now I am going Mon - 3 easy Tue - 3 easy Wed - 6 (3 easy - 3 tempo) Thur - 3 easy Fri - - Rest Sat - 5 easy Sun - 10 -- (last two up tempo)

Champions are made when no one is watching

Tchuck

SMART Approach

posted: 4/15/2009 at 10:24 AM

Quote from Phidippides on 4/15/2009 at 8:34 AM:

Tchuck - you are the guilty party that recommend the above schedule -- along with some original input from nooby (but the miles per day and the up tempo on Wed and Sun - were your recommendations). I have used it a couple of times but found that 40 MPW was a little too much for me at the current time (legs started hurting and I was showing all the signs of boredom and over work and so on and so forth) so I have cut back to a 30 MPW schedule for the time but will be working my way up to your prescribed schedule over the course of the next few months..and proceed from there... Right now I am going Mon - 3 easy Tue - 3 easy Wed - 6 (3 easy - 3 tempo) Thur - 3 easy Fri - - Rest Sat - 5 easy Sun - 10 -- (last two up tempo)

John - looks great and don't be afraid to throw in some quick striders once or twice a week like after tempo miles on Wed and during the 5 easy on Saturday. Doing a schedule like this even though you could call it a base plan allows you to enter any race up to a half marathon and perform very well. If a race is a goal, you can do some race specific work in the weeks prior to race to peak depending on if a 5K or half but this is a nice general long term plan that gets you very fit as you increase miles. Just don't increase miles and intensity at same time.

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