Your running fitness is determined by a number of factors. Firstly, the volume of running you do each week. Secondly, the general intensity of runs each week and lastly by the challenge level of your hardest individual run. Because of these factors, a week of training, say, alternating between hard and easy runs will make you fitter than a week of equal intensity runs, which are moderately challenging.
Typical Weekly Schedule
A typical week should include a relatively short hard run, an interval session and a longer run at a moderately high intensity; and lastly a long endurance run. A maximum of three hard sessions per week no more. These hard sessions are alternating with easier sessions of long runs. Monday - 60mins. Tues - Interval sesion 5 x 1000m Reps. Wed - 90min Thurs - between 20 Fast. Frid - 60min Sat - 8 x 800m
How Fast...should you train
The majoroty of runners train far to hard and fast. It is easy to think that the ahrder you trainign the faster you will becomeand to a certain extent, that is true. You must train at rae pace but 80% of your running should be done at 80% effort. The distance does not matter, always run at 80%. If you run for 60min, the distance you cover is, what ever distance you could cover at race pace in 50mins. If you run for 90mins, then cover the distance you could race in 75mins. Ok, that is simple, you can work out from that the distance for any of your long runs. You just deduct 5mins for every 30mins of running. Intervals or speed sessions are generally the same, these are done at 80%, unless race specific. Example 5 x 1000m reps at 80%, which just happens to be your 5km race pace. Example, 8 x 800m reps, these would be done at 80% again and are your 3km race pace - these are tough !
Take a look at our training plans, which are all built on the theory of multi paced training