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Just train enough to keep your condition to a good level.
Your races will indicate your general condition, they are all you need in hard work.
Every morning except upon days for your long run, you should go for your morning
easy runs, as this helps keep your blood pH level high and makes your recovery better.
It also continues to further develop general cardiac efficiency.
Without being too specific, this is basically the way to approach training for the
middle and longer distances. As long as the exercises used daily are evaluated and
you decide that the training to be used is what is required, then you are sure to
start to gain a fine balance in your schedule and get the results you desire. You
can train hard and not succeed unless the training is approached in an intelligent
way.
How to Set Out a Training Schedule
1. Count back from the first important race date. How many
weeks?
2. Allow ten days to freshen up.
3. Allow six weeks (including freshening up) for co-ordination training.
Sharpeners, trials, development races (under and over-distances).
Pace judgment training. Fast relaxed striding. If needed, 300 and 500 meters. Fast
anaerobic.
4. Allow four weeks for anaerobic development
Anaerobic training two or three days weekly. One day long
aerobic run. Other days sprint training of sorts and easy running.
5. Allow four weeks for hill resistance training.
Hill training two or three days weekly. One day long aerobic
run. Some wind sprints every 15 minutes during hill training. Other days leg speed
and fast relaxed runs over 100 meters.
6. Conditioning training is time left.
A) Conditioning starts with only aerobic mileage (flats
and hills).
B) Then include a day easy fartlek and strong runs over about 5K and 10K.
The 10K only once every two weeks and the 5K three times every two weeks.
7. Continuation of racing
Non-race week / Race week schedule
These schedules allow a runner to compete often and to keep improving, as long as
the races are not run every week. It is usually best to race every three weeks.
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