I'm training mainly for the 800-mile though I will be competing in everything from 400-5K. I've decided to model my program after El G's. Here it is:
Day Morning Afternoon
1 Aerobic endurance Aerobic endurance
2 Power Active Recovery
3 Tempo Physical preparation
4 Aerobic endurance Active recovery
5 Fartlek Physical preparation
6 Speed work Aerobic endurance
7 Vo2max rest
Aerobic endurance- 30-50 minutes steady, last 5 mins fast building to a final sprint *4-6x60m strides afterwards
Power- (20-25 min warmup) 20x30m hill-sprints on grass with jog back recovery (1 mile cooldown)
Active Recovery- non-running leisure activity (e.g. swimming,basketball,soccer)
Tempo- 10 min warmup,3 miles hard, 4-6x60m strides
Fartlek- structured or unstructured around 30-40 min, 4-6x60m strides
Physical preperation- drills,weights,starts,stretching,excercises
Speedwork- 20-25 min warmup, strides, workout (ex- 400+300+200+100 full recovery)
Vo2max- 10 min warmup, workout (ex- 7x800m with 60 secs rest), 4-6x60m strides
Any Suggestions? :thumbdown: :thumbup: