The three key runs include track repeats, tempo runs and long runs. Instead of easy, "junk" miles, each run is to be completed at a specific pace that is custom to a recent race pace. The quality runs followed by quality cross training days provide for the rest and recovery time needed to prevent injuries. In addition there is a rest day and a rest/cross training day.
So far this plan has been working well for me. I like the flexibility - I can look at my week ahead and schedule my runs as they fit my schedule, as long as I have the rest or cross training in between my key runs.
Here's a look at my training from last week:
Sunday - rest day (Saturday we celebrated the summer solstice in Detroit camping out - not sleeping nearly enough so it was good to have this as a rest day:)
Monday - Key Run 1 - track repeats - since I have not raced a 5k recently, the first 2 track workouts were to prepare for this week's workout - 3 x 1600 (with 60 second rest intervals); with this time, I calculated my training pace for the remaining training weeks
Tuesday - cycling on the trainer - 10 min easy, 10 min tempo, 2 easy, 3 hard, 5 easy
Wednesday - Key Run 2 - tempo run (on the treadmill) - 1 mile easy, 6 miles at long tempo pace, 1 mile easy;
Thursday - rest day (good timing/planning - Wednesday, Kovas and I had a nice evening out:)
Friday - cycling on the trainer - 10 easy; 3x (1 hard, 3 easy); 5 easy
Saturday - 11 mile run at half marathon + 30 second pace (Tazer cycled along with me, as a traveling aid station, carrying water and some chomps - much appreciated company:)
So I'm sticking with the plan - it's challenging, but so far it's working for me!
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Glad it's working for you - so good to find a plan that's appropriate.
ReplyDeleteGlad you're liking it! After using this plan for 5 years I think Furman is my middle name. ;)
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