Weekly run planning for a clyde

Just want to get faster for 5k distance.  Don't want injuries now or later.  Time limited to 45min training most days.

Edited by EvenOlder 2009-11-11 7:10 PM

Have you tried incorporating any fartleks?

At my low volume, i didn't think they'd help.

Definitely no expert here, but FWIW if the 5k distance is your focus I don't see any reason why you'd need any 6-7+ mile runs. The only thing I'd add based on your desired plan would be to replace one of your 4.5s with some speedwork (400 repeats or 30 min-ish tempo) or add a day just for speed if possible.

You just need to run more. 4-6x per week, even if it's only 15 minutes. I've been following a plan by a running guy that's pretty good on another forum, 3:2:1. 1 long run which is twice as long as the 2 medium runs, which are twice as long as the 3 easy runs. right now the easy runs are ~ 22 minutes, around 3 miles for distance. 2 runs of 35-40 mins at 7:50- 8:00 ish pace, and 1 run of about an hour, 8, 8:10 minuteish pace. (Note: the pace doesn't matter, just the time.)

As scout7 often says: Run lots, mostly easy, sometimes hard.

You won't get much faster on 12 miles a week in three runs.

John

A couple points, first at 6' 200" you hardly need to specify Clyde runner as if there's special health considerations. At 6'1" 220, I'm put in 30 miles a week during the summer with no ill effect. I've been running the last ten years at about the same size and its all good. As long as you';re running right, keep your shos fresh and doing strength tyraining I wouldn't be overly concerned about injuries 'now or later'. Heck, one of my good buddies is an ultra runner and about the same size. Put in two 100 milers this summer. So, don't stress over the injury thing.

As far as getting faster, there are acouple things you can do. The first thing I would do is keep your long run at least 5 miles. It does, in fact, help to have a longer run. You'll have more left for that last half mile in the 5K. So a 3 for your brick and a 5 for your long works. What I would mix in for the other run is a fartlek, some ladders, some hills or maybe even some 800M repeats. This will help you get your leg turn up. Also, mixing up that middle workout should keep you from burning out on the run, since it doesn't sound like you're a big fan of it.

Not a coach or anything, but based on my personal experience, if I had the limitations you put in place, the above is what I would do.

So you're really time constrained and have to keep a particular schedule.  I'd try to keep your current schedule but for the Friday run either do some speed work on a track or some other type of speedwork.  Personally, if I were doing that I would just try to pick up the pace by 30 sec/mile for a minute with 2 minutes "rests."

Well, thanks to everyone for the advice.
I'm time constrained, but like the idea of upping it to 4 runs/week.  I'll aim for more running but shorter distances.
Starting Schedule:
Sun: Brick 13/3
Mon: Lift
Tue: Speed Brick 8/2.5
Wed: Long Run 5.5
Thu: Swim
Fri: Run 4
Sat: Off

Any ideas/problems with this?
Thanks,
steve



Edited by EvenOlder 2009-11-12 2:24 PM

I'll throw out some ideas.  Right now you are essentially giving your legs 3 days off (unless you do a full body routine on your lift day).

So, can you cut the lifting time down and squeeze a run in (not sure on total time allocated).  I like lifting too and usually squeeze in some ST time when I can, but in the interest of priorities...if you want to get faster...

Also, do you need a scheduled off day with your current volume?  Everyone is different, so you might need it and you might not.  If you don't, then run on Saturdays too (maybe an easy 4 or 5) unless that is a time constrained day off.  You don't necessarily need a day off though...if you get burned out after a couple weeks then just take a day when you need to...It might be a good way to get a few more miles in.

that's it...just a couple of ideas.