missoula

[10KRunnr]

Hey guys. Need some advice badly.

Have a back injury from getting hit by a car while cycling and breaking my back 4 years ago. I have about 35-45 miles a week in me before my back injury acts up. I do the 10K and Half Marathons and am trying to get back into the low 1:30's for the Half and break 41 in the 10K right now.

I'm a 25 years old and really need you advice on what kind of schedule that gets all the right workouts in and stays between 35-45 miles per week.

Thanks

[Mark5000]

You could try what I've been toying with recently. I don't plan on racing anything longer than a 5k, but you could easily make adjustments. Something along these lines...

Sun - Progression run or long run
Mon - Easy run
Tue - 10-15 x 400 meter repeats w/ 1 minute jog rests
Wed - Easy run or progression run
Thu - Threshold intervals (ex. 2 x 3200 @ threshold pace w/ 1 minute rest) or progression run or easy run
Fri - off
Sat - Race or long repeats (ex. 5 x 1000 meters @ 3200 race pace w/ 3 minute jog rests) or time trial

That would put you right around 35-45 miles (I've been hitting just under 40 without a long run). At least to me, it's a fun way to train.