A couple years back, I ran a PR of 56:40 for 10 miles and then, one week after that I ran 34:30 for another PR in the 10k.
The training for this period was one of the best I've ever done. I was very busy studying for the LSAT and working full-time, and I had to miss the weekly Tuesday night workout. But, I ran consistent mileage and very challenging workouts. But most importantly, I ran a good variety of workouts that hit many different energy systems. I'll go through what I did, and look at what worked well for me, what I should change, and what I can do this coming spring to yield similar results.
Week 1- 70 miles
-4-mile tempo average 5:48/mile (LT)
Week 2 – 67 miles
-Sunday: 10-mile race in 58:46 average 5:52/mile (race)
-Wednesday: 5×1600 w/400m jog recoveries average 5:26/mile (5k)
Week 3 – 65 miles
-Sunday: 16-mile long run
-Wednesday: 800 in 2:21, 6×400 (69-71), 800 in 2:25 (3k or faster)
-Saturday: 5k dog n jog in 17:03 (5k)
Week 4 – 64 miles
-Sunday: no long run
-Wednesday: 5-mile tempo averaging 5:43/mile (LT) I ran this workout hard like it was a race
-Friday: 12x400m in 70sec w/ equal rest (3k or faster)
Week 5 – 60 miles
-Sunday: 16-mile long run
-Wednesday: 3 x 1 mi (5:10/mile) abandoned workout due to heat
-Thursday: 2 x 1 mi (5:10/mile) abandoned workout due to heat
-Friday: 5x1mi with equal time rest average 5:10/mile (5k-3k) Very tough workout. A hands to knees workout.
Week 6 – 60 miles
-Sunday: 16-mile long run
-Wednesday: 1600m TT in 4:43 followed by 8×200 fast (1mi-800)
-Saturday: 5k won in 16:56 with a hill and alone (5k)
Week 7 – 57 miles
-Sunday: 15-mile long run
-Wednesday: Split LT 2mi, 2mi, 1mi with 2min rest in between averaging 5:37/mile (LT)
-Friday: 12x90sec fartlek (5k-3k)
Week 8 – 51 miles
-Sunday: 10mile race in 56:46 average 5:40/mile Won the race, ran alone but with lot’s of encouragement from others and a good lead bike
-got a sore Achilles so I hit the pool and elliptical
Week 9 – 26 miles
-Monday: Marin 10k in 34:30 PR Achilles felt fine
So, what worked?
1) Tempo/Threshold Runs
I did 5 tempo workouts. 3 were longer and slower tempo runs in the 5:40-5:50 range, and 2 faster and shorter runs in the 5:30 range (these were the two 5k races I entered).
Notes for the future: Having longer/slower tempo runs mixed with shorter/faster tempo runs seemed like a good mix for me.
2) 5k-10k Long Intervals
I did 2 mile repeat workouts at 5k-10k pace. And, in fact, I accidentally did a 'special block' as Renato Canova would call it in the week where I attempted the mile repeat workout a total of 3 times. That week, I ran a total of 10 miles at 5:10/mile pace.
Notes for the future: These mile repeat workouts made me very strong, and I think I could have done one every week or two paired with the tempo runs.
3) 1500m-3k Paced Short Intervals
I did 4 workouts at 1500m-3k pace during this block, and in fact, I did one 1600m time trial in 4:43, which was actually quite slow relative to my fitness. This makes a bit of sensen because I was hardly doing real speed work (200s in sub 30 seconds or 100s in sub 14 seconds), and I was doing a heavy lactate threshold load, which dampens anaerobic capacity. With more true speed work, I probably could have raced those 5Ks and run a much faster 10K.
Notes for the future: Keep the same schedule of a short/fast interval session every two weeks, but add some anaerobic capacity work as well. 100s in 14 seconds, 200s in 29 seconds, and maybe a 400 in 59 seconds to keep the speed department open.
2018 Winter/Spring Workout Schedule
Week A
Sunday: 16 mile long run
Tuesday: 1500m-3k pace short intervals + sprint work
Thursday: 6 mile tempo run at marathon pace
Saturday: 20 minute split lactate threshold run
Week B
Sunday: 16 mile long run
Tuesday: 5k-10k pace long intervals w/400m-800m jog rest + sprint work
Thursday: 6 mile tempo run at marathon pace
Saturday: 20 minute split lactate threshold run