When I started out, I mostly did interval training and little else. I ran very few long runs, and those I did were usually too fast. I evolved over a number of years to more rational training. There were steps along the way - more long runs, less intervals, slower long runs. How I evolved would be an interesting story if I could remember all of the details. But the important thing I learned is that the mix that worked best for me was about 90 miles a week with 3 "hard days" and 4 "easy days."
A typical week would be a single easy run of 45 minutes on Sunday, Monday, Wednesday, and Friday.
Tuesday would be my speed day. I'd usually run about 6 x 800 or 5 x 1000 in a 2 to 2-1/2 hour workout in the morning. In the afternoon, I'd run 45 to 60 minutes.
Thursdays would be my long run, and it would normally be 2 :20 to 2:45 [that's hours and minutes] at 6:40 pace in the morning, with another 45 to 60 minute afternoon run.
Saturdays would be a low-key road race in the 10K to 25K range, with enough warm-up and warm-down to get in at least 2 hours. Then I'd do another 45 to 60 minute afternoon run.
I would back off of this program about 2 to 4 times per year for "important" races, which were almost always marathons.
Monday, March 30, 2009
How They Trained: Benji Durden
Lifted from an interview on Pete Magill's incomparable blog, insights from a sub-2:10 marathoner with 25 sub-2:20s to his credit: