What are you training for and what are your weaknesses?
If 5ks, do lots of shorter, faster things.
If 10ks, a little bit of long slow, a lot of steady fastish and a bit of short fast.
If Half Mara (or more) lots more long slow, longish fastish and a little bit of short fast.
The principle that Jack Daniels works on is that the body reacts and adapts to stress and it takes a few weeks to see that adaptation. I’d largely go for this:
steve-g – Member
At entry level, and based on what you have said, I would…
Do 1 run a week of 6km at “your pace”, which at the moment is circa 5:16/km but will vary, just run at the pace that feels natural.
Do 1 run a week wheere you run much slower, say all the way down at 6:00/km but you run for say 8k one week, 9 the next, 10 the next.
Do 1 run a week at what I like to call “suicide pace”, maybe only 3 or 4 k, but so fast you make yourself feel sick.
… but up the duration of “your pace”, up the distance of your long steady run and up the speed of your fast run slightly every 4 weeks (though increasing each in differing weeks, if you see what I mean?)
