Thought it would be a good idea to post my training on a typical week. I’m also interested in what you do? I speak to other runners all the time at parkrun events, and it’s nice to hear how they train; occasionally, I incorporate some of their ideas in to what I do.
Sunday: Long run (usually 50–70 minutes).
Monday: Rest or alternative training (could be cycling, strength exercises or stretching). I’ve just started a 2-week training plan which allows me to run every other Monday, if I wish. Not usually more than 30 minutes at steady/ brisk pace.
Tuesday: Short Intervals (usually 8 by 30 seconds with 30 seconds recovery). With warm up/ warm down, this session usually lasts between 30-40 minutes. I really like this one.
Wednesday: Steady run (up to about 40 minutes).
Thursday: Intervals (I vary this session. Intervals anything between 30 seconds and a minute and a half). The number of intervals is based on how long they are. So for a minute and a half, I might only do four. With warm up/ warm down, this session lasts up to 40 minutes.
Friday: Rest. Might do some stretching. I will sometimes train if I can’t run Saturday because of other commitments.
Saturday: Parkrun (if possible). I do not run at race-pace every week. Some weeks I will run easy or start easy before building up speed.
There has to be a degree of flexibility with every training plan. I don’t get too stressed if I can’t train as intended. It could be on a Tuesday that I feel tired, so I do a steady run instead and put the intervals back till Wednesday.
What I think is important though is consistency over a given period. You know how it feels when training has been going well for a couple of months. Physically you’re in a better shape to run well and mentally I think also: consistent training breeds confidence.