I may as well stop trying to plan out my weeks, I never seem to follow the plan. Today was going to be a 15 mile progression run but instead I took it very easy so I can run a track session tomorrow and then have 2 recovery days before my long run. I have been trying the Hudson structured week and it doesn't work well for me yet. At least in this last period... I need more rest.
Bob has been helping me with my schedule. Here is his response to my e-mail in regards to tomorrow's track workout.
Here are the two track workouts. Which one do you think is better?
10 X 1000 in ~3:10-3:15 (~5:10 mile pace) on 1' jogging. This would be my rough estimate for my 10k pace.
2 X 3 miles at 5:25 pace on 1 mile easy jogging. This would be my rough estimate for my 1/2 marathon pace.
I like the 1000's, they are one of my favorite workouts. The 2 X 3 miles seems more race specific though?
Tough question. I always responded well to the 2x3m type workout. I really liked focusing on relaxing at speed and just hitting every lap exactly the same. When it was going really well I wouldn't even know when I was done without being told. To teach myself pacing discipline I had an unofficial rule that the first mile had to be the slowest and tried not to have any lap more than 2 seconds faster or slower than the previous.
All the track guys hated this type of workout. They all wanted to either go out hard and fade or go out slow and kick.
10 x 1000 is the option I would take if I doubted my ability to do the workout. 8 of these and you still have a good workout and don't feel that bad about bailing. The negative part of this workout is the tendency to mask pacing mistakes by speeding up or slowing down to hit the goal time. The pace is more important than the time per 1000. Not that I'm recommending it but, doing this on the treadmill eliminated that problem.
In Daniels' speak you have a cruise interval workout and a tempo workout. They are supposed to do the same thing. My tendency was to move towards the longer/slower pace workout as I progressed towards the goal race. You spoke of something similar the very first workout we did together on the track.
If you are having doubts, do the 1000s and you can move towards the longer stuff the next couple of weeks. I don't think one is harder than the other it is just more difficult to commit to that second three miler if you aren't feeling good.