i like to show you my training plan, This is just a tick over plan as I’ve got no races organised till late 2018. Saturday = Park run Sunday = long slow distance run, up two hours Monday = hilll repeats, 30 to 45 minutes Tuesday = rest day Wednesday = 1 hour run Thursday = 1 minute spirit, 1 minute walk, total time 45 minutes Friday = rest Saturday = park run So round about 25 miles a week.
I tend to do a mix of events; fell running, triathlon, TTs (bike), aquathlon, duathlon so the training plan reflects that - Its also winter so I've got the higher risk strength and technique workouts in there (summer tends to focus on strength maintenance and VO2 Max work in between races). Monday: fasted bike ride to work (10km), Masters swim session (1hr), Ride home with 10x 30s Sprints with at least 1 min recovery between each (approx 20km) Tuesday: Easy school run / ride to work (11km), 20km ride home with middle 30 mins just over FTP (TT simulation), 'Max strength' weight training - mix of 5 sets of 5 reps (last to failure) of full body exercises e.g. barbell deadlift, barbell squat to shoulder press, barbell lunge, core strength exercises, injury specific exercises (for achilles tendon and ITB strengthening/compensation). Group run (7km) inc. 5x 30s sprints with plenty of recovery Wednesday: Rest day - cycling school run but keeping HR < 100bpm Thursday: 20km fasted ride to work, Masters swim session (1hr), Ride home as 20km Fartlek (mix of 30s - 5min intervals), 'Max strength' weight training, Group run (7km) Friday: Easy school run/ride to work 11km, Masters swim session (1hr), Easy school run/ride home, 11km Saturday: 1hr pyramid session on Bike Turbo trainer + Zwift; warm-up, 1 min hard, 30s easy, 2 mins hard, 1 min easy, 3 mins hard, 1.5 mins easy, 4 mins hard, 2 mins easy, 5 mins hard, 2.5 mins easy - then the same in reverse, 5mins, 4mins etc. 'Max strength' weight training Sunday: Fasted run to work (10km), Run home with hill sprints (up and down) at end - 10km, 1hr 15m Moderate bike trainer workout (3x 15 mins at 85% of FTP)
A double like for that training plan, Looks like I must do more hill runs, and start finding races, There’s no chance of doing any fell running, living in Oxford
I'm lucky in that from South Manchester I can relatively easily get to the Peak District or Pennines for hills or Cheshire for nice flat TTs. I don't know Oxford well at all, having only driven through/round, but it does seem pretty flat... But there is nothing like having entered some races for getting you motivated!
Oh golly this thread makes me feel slack. I run about 5 times a week - I try to do speedwork and/or hills each week and a long run which is currently about 10 miles. And that's about all the structure I have at the moment, but I'm not training hard right now. I keep meaning to cross-train but keep sitting on the sofa instead. I get in about 100 miles a month consistently. I think, if I did more, I'd be faster.
