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Anaerobic Threshold |
2 to 4 times 2 miles at threshold pace, 3 minutes rest |
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Threshold pace is a pace that you could hold for 40 minutes without stopping |
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Speed Development |
Warmup, 10 x 60-80 meters at 100% effiort, 2 minutes rest in between, Plyometrics, 3 miles easy |
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VO2 Max Workouts |
2 to 4 times 1 mile with 3 min rest or 6 to 8 x 800 with 2 min rest |
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Early season at 85% velocity of V02 max, mid season at 88-91%, late season at 94% |
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Decreasing volume with increasing intensity |
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Long Day |
Increasing duration (up to 90 minutes for experienced runners) |
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Other Days |
3 to 8 miles easy |
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Optional Day |
Day off or 3 to 5 miles easy |
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Recovery Days |
After meets or some intense workouts usually 30 to 40 minutes easy |
