Post-Collegiate Running

I don't really have any specific training plan set in place. I am at a stage in my life where it is stupid to do anything other than a really broad plan. My plan is as follows:

Build up to:

1) 100 miles a week(there is nothing magical about 100-it is just what I can handle-hopefully next year it will be 110)

2) 2 ten-milers at marathon race effort per week

3) A 22-mile long run at marathon pace +50"(~roughly the euqivalent of what Daniel's easy pace)

4) A fartlek which consists of 25 x roughly 60 meters(9-10 seconds) with at least 1'50'' recovery to maintain leg speed

5) Strides at the end of easy runs(4-6 x 60 meters)

Every fourth week I will take a down week of 75 miles, where the long run will be adjusted to 16 miles and the marathon pace efforts will become 7 milers.

I know this training seems boring, but I believe it is the only type of training that will allow me to improve.

I am going to keep repeating these four week cycles until I feel like I have an amazing aerobic base and to continue with these cycles would be like the phrase: "beating a dead horse"-it is not going to get you anywhere.

Then I will make a decision to use my base to either go to the track for the spring or run a spring or early summer marathon.

If I go to the track I will have a 4-week hill phase and a 16-week anaerobic phase(which will consist of a 10k, 5k, 1500s and 800s)

week one is already done: 20-miles with a 12' effort at 75-80% effort.

Billy's Post-Collegiate Running

Billy, I like your goals: 30:30 10k, and pr's in 5k, 3k, 1500 and possibly 800. I believe you have the potential to run 30:30 in a 10k next year, but it is going to be a lot of work. I am going to push you in your training to a consistent mileage level you have never been at before for such an extended period of time. This mileage will consist of quality running at first, and later become long tempos and threshold pace running. You will become stronger than you have ever been. For you improvement is easy. It is just a matter of improving your threshold.

I am and always have been big on the BIG things in running. Mileage, Quality running, Long Tempos, Shorter Thresholds, Race Specific Workouts, Sleep, Stretching, and Nutrition.

The other things that help are core work and weights.

Since you are going to graduate school you will probably only have a limited amount of time to train. Here are the important things in order of significance:
1. SLEEP
2. Running workouts hard and JOGGING easy days
3. Stretching
4. Nutrition
5. Core Work
6. Weights

Basically, if you need to run 90 miles in a week and you only have a limited amount of time, then time does not need to be spent on core work and weights. Instead, use that time to get in a run.

I already know what kind of training I want you to do over the next year. I looked up the Stanford meets and March 26th and May 1st had the 10k. If you want to pr in other events, going down in the fashion like I did this year, then we need to peak you for the 10k for March 26th. Then we will attack pr's in the other events. This is not to say you won't have done any 1500 meter workouts or 3k workouts by the time the 10k rolls around. I can assure you, by the time the 10k rolls around you will feel like your endurance is there and you will feel really comfortable with 10k pace.

I am going to push you to the edge of the cliff, but I am not going to let you go over or fall off.

With that said, Week One of Training Starts now. You are in the recovery and restoration phase. Give your mind and body a chance to re-energize. You have to tell me when you want to come back. Ultimately, you have to give me feedback, so I can make decisions. The athlete will never be successful when his coach makes a decision he disagrees with. You could start back training tomorrow if you wanted or you could start back Monday May 24rth. It is your call. Just let me know.

In the meantime, stretch, eat whatever the hell you want, and if you are compelled to run-keep it at an easy 3 miles/day-for this week at least. The week of May 24rth will be a 20 mile week, with only one workout(3 mile quality run~6:10 pace/75% effort).

Could you send me your mileage for the past couple years?