I'm running every day since a month and now I'm pondering about how to add more running sessions in a week. However, I want to do it safely, without getting injured. My current weekly distance is around 60 km (37 mi).
My current schedule is like this:
- Monday: recovery (8 km)
- Tuesday: interval (6 km)
- wednesday: progressive pace (5 - 7 km)
- Thursday: long run, moderate pace (15 km)
- Friday: easy pace (8 km)
- Saturday: pre-race preparation (8 km)
- Sunday: race (5 - 15 km), or test run
If the race is on Saturday, I do my pre-race prep on Friday, an 8 km recovery training on Sunday and an easy pace 8 km on Monday. Two days to recover from a 15 km run seems short, but I managed to recover enough to run a proper race. The moderate pace comes down to a time that is 5 minutes more than I would need in a 15 km race.
I'm anxious to add more speed training, like High Intensity Interval Training (HIIT), and my goals lie between 10 km and the half marathon distance, though I run shorter (5 km) to support my 10 km goal. My recent best times on the 10 km is 45:22 minutes, and the half marathon 1:41 hours. I'm 54 years old, male.
I'm an experienced runner (16 years of continuous practice, lots of injuries, and have recovered from all of them). Since January this year I've been on a regiment of 60 - 70 km in 4 - 5 sessions per week to support half marathon racing, and I've switched to daily sessions to support 10 km racing since April of this year.
The reason for the mid-week long run is that while raw speed is not much of an issue (2:55 min/km I can do easily in bursts of 30 s), endurance at speed is. While I know the cause is probably bad running economy (which I'm working on with daily exercises to increase my strength and agility of my legs), I still need to push my body to maintain the target pace, and not to speed up when I get fatigued, only to be forced to slow down before the finish because I'm spent.