The 11:39 Plan
Being a creature of habit — work, play, running with people, solitary runs in the bush — I've decided to go with a weekly plan. One of my sisters (the good-looking one with the American accent) gave me some books for Christmas. The one that I'm reading now is "Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach" by Brad Hudson. I'm not sure that I'll exactly follow one of Hudson's Adaptive Running plans, but there are some good ideas in the book that I hope to use, such as short hill sprints and peaking by increasing the amount of running at or near race-pace.
My weekly plan is also inspired by Constantina Tomescu-Dita's one-week plan which she repeats year-round with, according to Running Times, only slight variations for the season and distance from a goal race. As Canute and Mike have pointed out, consistency is one of my strong points, so I hope to retain that consistency and gradually tweak some of the training sessions. Following is a draft of my training plan, and I'm open to suggestions, even if you say "throw it in the bin and take up lawn bowls".
Monday - 16k with the Speedygeese (optional 4k at tempo or upper aerobic pace) - aerobic support
Tuesday - 10-12k from Calwell including steep hill sprints, and/or 'sprints' on the track (optional short easy run in the morning)
Wednesday - 14-16k flat, easy - aerobic support
Thursday - Short race (400, 800, 1500 or 3000), OR 10-12k at Calwell including drills
Friday - 12-16k easy (perhaps in two runs) - aerobic support
Saturday - Intervals at 3k race-pace (such as 3 x 1000 metres)
Sunday - 14-20k easy (perhaps in two runs) - aerobic support