Sprint running plan

I train for my run leg like standalone 5K or 10K training, so no bricks or other tri-specific stuff. Biggest gains have been made following the Daniels Running Formula book.

Each week:
1 speed workout (outlined in the book)
1-2 tempo workouts (outlined in the book)
1 long run (for 5K training, I top off ~8 miles, for 10K training, I top off ~12 miles)
3-6 easy runs (over rolling hills if possible; from 2 miles up to 6 miles depending on what I have time for; I use a HR monitor to force me to stay SLOW)

*Every 3 weeks cut your total mileage by about 30% as a recovery week (this will probably be the week you do your hardest bike workouts)
*Every few weeks swap the speed workout with some hill repeats
*Honestly, it's those easy runs that are your secret weapon, so the more you can fit in the better

And don't forget diet and 7+ hours of sleep; they make a difference.





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Sorry, forgot your other question. My sprint & olympic run training only differ in the length of the weekly long runs and the length of the easy runs. My sprint and tempo workouts are exactly the same. Hope this helps!

Consistency and staying injury free are the main keys to getting faster. 4 or more runs per week at an easy pace will build your aerobic engine and toughen up your body.

BarryP over on the ST site has a training methodology that a lot of people subscribe to which involves 6 runs per week at an easy (conversational) pace. Take your current weekly mileage and divide it by 10. Let's say you're running 15 miles per week so 15/10 would give you 1.5 miles...that's your short run and you're going to do 3 of those. Double the short run (3 miles) and run 2 of those per week. Triple the short run and run 1 of those per week. Bump up your mileage no more than 10% per week. You can substitute 1 of the runs for a quality session (fartlek, tempo, intervals) once you get around the 20 mile per week range.

I have a hard time fitting in 6 runs per week but my best progress usually occurs when I'm getting at least 4 runs in per week (with 3 of those being easy and 1 of those being a "quality" session). My injuries tend to occur when I try to "go long" without the frequency or the methodical build up in mileage.

How do you figure in warm ups? For slow runs do you just start running? I'm assuming for tempo runs you start with your slow pace then build to tempo pace? I pretty much always start with joint rotations regardless of what in doing for a warm up.

Nice suggestions here for the OP, I've been thinking about a new plan for running this summer. I'm doing a run focused plan this summer in preparation for a marathon next year. These suggestions will get me going this summer abroad. Thanks folks!

I've always been a self-taught kind of person. Only 3 coaches or programs advised have I ever listened to. My brother, my boxing coach and Daniels' Running Formula. His VDOT designed workouts made me FASTER with relatively low volume mileage overall!