Running Plan

hurlsey

*i have posted this in athletics/running too

just looking for some input lads

after some debate i have these two plans

Mon
speedwork
400s/800s/1600s 15% faster than racepace
Tue
10k
Wed
Rest
Thurs
6.5k tempo run
Fri
10k
Sat
16k
Sun
Rest

OR

Mon
speedwork
400s/800s/1600s 15% faster than racepace
Tue
10k
Wed
10k
Thurs
6.5k tempo run
Fri
10k
Sat
16k
Sun
Rest

ronnie085

What sort of base are you starting from? How many ks a week, days a week, speed work up to now? What are you aiming for?

hurlsey

35k-45k/week, over 4days/week, speedwork up to now was 3x(4x400m)x1/week this is not included in the mileage base!!!! Although at the time i didnt really know it was speedwork!! Im at 45min/10k and im aiming for a sub40min/10k in 15 weeks!!!

ronnie085

Your plans both look pretty solid, I'd start with the 5 day one then after a few weeks build the wed run up from say 5k to 8k or so. Have a read of the "best 10k workout by mcmillian" on the running forum, it an 8 week plan which if you complete it you won't be far off your goal, some tough sessions in there. If you do decide to go for that plan use the next 7 weeks to build on your intervals, distance and reps, not in the same session though, I'd even alternate an interval session with a hill repeat session each week to build some strength. Hope that makes some sense, on the phone and rambling abut

hurlsey

cheers ronnie thanks for the tips/input