Hey Evan. Thanks for the info. Yeah I have been playing with the design the last couple of days and I think I am getting close to a final plan. The skeleton plan I put up a couple of weeks ago was missing some Progression and a Hanson’s ‘Simulator’ that I am going to do. In terms of blocks of speed/tempo what I think I will do it every 3 or 4 weeks add a couple of extra “hard” sessions to the week so that 4 out of 6 runs that week are hard. I’ll be sure to post what the final plan looks like in the next week or so.

Thanks for checking this out Heath. Yeah very true that this is not new in the cycling world…I guess I have never thought about applying it to my running. The injury and general wearing down aspect is what I have been most concerned about. In my running and sport, in general, I can take a pretty good beating and avoid injury. I think if I implement something like this it wouldn’t be nearly as intense as a full week block of tempo or intervals…but maybe every 3-4 weeks sub out some of my easy miles with an additional tempo or speed session. My plans usually flow like this, and I personally have enjoyed great success with, Mon – Easy, Tues – Easy, Wed – Tempo/Speed, Thurs – Easy, Fri – Easy, Sat – Long, Sun – Rest. In this new cycle I have already added a couple of progression runs on the long runs and a Hanson Brothers style “Simulator” 4-5 weeks out…so I worry about the overload. So maybe it would look something like this:Mon – Tempo, Tues – Easy, Wed – Speed, Thurs – Easy, Fri – Tempo, Sat – Long, Sun – Rest and then the next fairly easy. I don’t know…I guess I’ll keep playing wiht the design. Thanks for the input.
Glenn