on earlier tips i gave formula for figuring out heart rate for your easier runs. now are here some suggestions for weekly training runs. the 2 most important is your long day and your tempo or track day. your long run should equal about 2x your race distance up to a 10k. for 15k races to the 26.2 the more mileage should be added on gradually and in a sensible way. any other runs you can get in (which i suggest run 4x per week to run well) is 2 day's of maintenance easy runs. over-training is the main reason for injuries,sickness, and poor performances.
tempo runs should be distances of at least 5-15 min. with a jog rest in between and then repeat 2-4 x depending on the time interval. always remember to warm-up before tempo with 10 min. jog and some 20 sec. strides and a 10 min. wm-down when done. this should be done @13.1 or 26.2 pace
interval workout's are sessions on a track or road of distances up to 3/4 of mile or 7min. in duration when jog recovery anywhere from 4-8x. should be done at 5k-10k pace. alway's wm-up do strides wm-dow.
