Running three quality runs a week works best for me. I have a wussy ass body, that likes to feel injured all the time. After my first half, I was sidelined for 2 weeks. After my second, I was out for a month.
So what's the logical thing to do? Register for another 6 half's and create my own training plan, of course. I based it on Run Less, Run Faster, ran it by a smart runner I know, and so far, so good. My paces are getting better, and my endurance has improved by leaps and bounds.
Like I've posted before, I'm doing a modified version of RLRF. The ONLY reason I've modified any part of it, is because numbers give me anxiety, and there are a LOT of numbers involved. I prefer to simplify things, and do like a straight set of 800's, vs what RLRF posits as Key Run #1.
Overall, I still do Key Run 1 (speed work, of various types - 400's, 800's, etc), Key Run 2 (tempo), and Key Run 3 (long and slow).
Cely @ Running off the Reese's posted a great blog about how to create your own training plan HERE. Good read.
Anyway. Last night I dubbed 4x800, at 4:48 goal pace.
Actual... 4:43, 4:42, 4:41, 4:38. 400 RI.
800's always make me feel like I might die. They last forfreakingEVER. ugh ugh ugh. Plus, I don't know what was happening, but it just seemed like the most annoying gym trip ever. It was a trillion degrees, my legs felt TIRED, there were punk boys there boxing (fine) to the loudest soundtrack ever played on their personal speakers (not fine). Then, #2 showed up in the middle of interval #3, and wanted to chat. Um, sorry kid, I'm barely keeping myself alive, I'm sure not gonna have a convo right now.
Blah. Oh well. I did them, and they're over.
Next up: Thursday tempo, 5 miles with 3 at 10:38. Sounds.... Doable.