One of the biggest mistakes I made in my running was not taking seriously, the need for easy days. In the summer after my sophomore year in high school, I built up to 16-18 miles a day in one run. I kept the pace gentle, but after six to eight weeks, I got exhausted. So, I cut back to 8-12 miles a day, and varied the distances and runs, and I moved up from last to 10th in JV that next year.
In college, I had built up a perfect winter, and did not cut back when I began to race. I did not improve, so, I cut easy days to 30 minutes, and cut back quality to 45 minutes, all sessions. I began to set PBs.
Learn from my mistakes. Easy is good.
Wednesday, September 18, 2019: 30-45 minute run, relaxed
Week 12, Summer mileage, Training week 12, building racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 6 x 300m, cut downs, with each 300m faster than one before, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown
Sunday: 85-90 minute long run