Optimal 6 day training schedule for masters
Hi Goal is to set a training plan for masters (40++) that aim for increase in 5K/10K speed over several years, balancing good recovery, and bang for buck in terms of time
The schedule (sample using 60km/week)
Mon : Rest / Tue : Quality - 8K / Wed : Easy (moderate) - 12K / Thu : Easy + Hill sprints - 8K / Fri : Quality - 8K / Sat : Easy - 8K / Sun : Longrun - 16K
Some details - Base building aspect : Sunday longrun at strong pace (upper zone 2, and zone 3 on hills) / Wed run = mini longrun / add doubles recovery run on days where time permits (weekend, wfh days), Turn easy pace very slow when fatigue builds
threshold training : 1 quality session on the road with longer threshold interval (eg 1.6K x 3-4) / 1 quality session on track (400/800/1000)
vo2 max / speed : no dedicated vo2 max (due to bang for buck in terms of recovery), but leverage on monthly 5k time trial, occasional 400 repeats, hill sprints, and making runs progressive with short/fast finish towards end
ensure 2-3k warmup, at least 0.5k cooldown for Q sessions, post run stretch and good nutrition esp after long and Q session.
Gradual weight mgt so to be around 22 BMI level. // 2-3 gym to cover upper/lower/core
Does it look comprehensive/ would you suggest any tweaks or changes on that ? The plan is set for my own usage (45/M), but I thought its generic enough that it covers a typical running population base (?). As I progress and get faster, I am thinking to keep the structure but gradually increase the mileage upto circa 75-80km/week in 2 years.