I swear I enjoy devising training plans more than doing them! This is to get me back into shape for 1 Mile to 5K races, which is undoubtedly of little interest to the ultrarunners reading this blog.
Monday: 20 min.
Tuesday: 55 minutes, with 3-5x 4 min. uphill at 5K effort (to hit heart rate 170-176 for a total of 10 minutes)
Wednesday: 20 min.
Thursday: 55 min., with 16x100m (hard)-100m.
Saturday: 55 min., with 6-10x400m - 2.5 min (to HR 177-184 for a total of 3 minutes)
Sunday 75 minutes, with last 5K at 1/2 mar. pace (HR 159-169)
The "high mileage" version of this has an extra day off:
T AM: 40 min cross-train/drills
T PM: 60 min, with 3-5x4 min.
Th AM: 40 min cross-train/drills
Th PM: 40 min. w/ 16x100
Sa: 60 min w/ 6-10x400
S: 80 min. w/ 5K
At the moment, I'm not ready for any of these workouts, so I try to give them a "good faith effort" - get at least something done and stop before anything aches.
I think that anyone who's read one of the more popular training manuals in publication will think this fits that model. It matches pretty well with all of them.
Working at the car wash
1 day ago