Main Components of a run training week
1.Medium long run- This run is a relaxed pace run that is just a tad shy of your long run. I usually undertake this run as part of an easy day. The idea? get out the door, relax and enjoy your run. In my training for example I run 8-10 on my medium long run days and 13-15 on my long days.
2.Speed days on the track- There is a reason I did not simply write speed days. As much as we all hate going to the track(I despise it) and running our guts out, the truth is it gives you a workout that is hard to find anywhere else. the track is a super easy way to compare times in an almost controlled environment. An a example of a track session is.
2 mile warm up
6x800 with a 200 jog rest in between (NO WALKING)
2 mile cool down
The reality is track workouts are simple. choose a pace at which you want you run your 800's and try to keep them consistent throughout the 6.
3.Long run days-Long runs are usually a time when we throw pace out the door and just worry about time or mileage. Don't! Long runs can start easy, but after the first 3-4 miles you should be picking up the pace a bit, and running a steady effort. Don't run your brains out, but give it an honest effort.
4.Tempo runs-Go for a run that is divided into 3 sections. First is the warm up run, easy and relaxed. Next is the middle section of the run where you are running at a face upbeat pace. This pace should not quite be as fast as your track session but close. After this do yourself a favor and cool down.
5.Recovery runs- For many recovery may result in a day off, but it is good for the body to keep moving. Recovery runs are simple. Just get out and run. It doesn't really matter how fast or far (sometimes I just run an easy two miles).
6.Brick Run-Bricks are runs where you first cycle then Immediately following your ride, go for a run. A brick run is only necessary one day a week. It mainly gives you confidence to know that you can run off the bike.
These are the components of a solid run week. Now the question is how do you put it all together? The key is when you have a hard day follow it by a recovery or easy day. Don't stack two hard days back to back. Here are two examples
6 Runs a week
Sunday-Medium long run
Thursday- Recovery run
Saturday- Brick Run
5 Runs a week
Wednesday-Short Brick run
Thursday-Medium long run
One last note. Speed work (Tempo runs and track workouts) are something that you should not just jump into. It is important to have a solid base before completing these. Read more about Base work Here