If you are running 30+ miles a week (week in week out no breaks), and you can comfortably run 10 miles any time you want to then you don’t need to do specific training for any race (between 5k and half marathon) if you want to get around in a descent time and perhaps the occasional PB for any race – I have never done specific training for any race other than a marathon, If you are doing a marathon then things change a bit.

Before I completed my first race (the Askern 10k 19 May 2004) I was running up to 12 miles in one go.

I tend to race every week, be it parkrun or anything up to marathon and the occasional ultra.  I am told that I will not achieve my full potential doing this, which is of course true but I am not the kind of athlete that picks 2 or 3 races a year to aim for – if I had the potential to win races things might be different and when I get older I guess I will limit my racing (age groups to think about).  I pick 52 races a year.  I am a club runner and enjoy competing with my club mates.

Typically my week will consist of:

Monday – Recovery run 4 miles @ slower than 8 minute miles (which is difficult because it feels slow)

Tuesday – Interval training either on the track or on hills, typical volume 4 or 5 miles

Wednesday – Recovery run 4 miles @ slower than 8 minute miles (which is difficult because it feels slow)

Thursday – Club run of about 7 miles @ about 7:15 minute miles

Friday – Rest

Saturday – Tempo run at Parkrun so 3.1 miles @ as close to 6 minute miles as I can get

Sunday – Race day or long run day (anything from 10 to 16 miles)

TOTAL mileage might be 40 miles a week and this is basically split over 2 shorter harder runs, 2 easier longer runs and 2 short recovery runs.  I might also go for a bike ride.

I have never considered as a % what training I am doing so this is of interest to me

So you can see I do the following (non race week with 39 miles):

Interval training (5 miles), say @ 5:30 minute miles = 12.8% weekly volume

Tempo running (3 miles), say @ 6:00 minute miles = 7.7% weekly volume

Threshold running, say 6:15 to 6:35 minute miles = none

General Aerobic Running (23 miles), say @7:15 to 7:45 minute miles = 59% weekly volume

Recovery running (8 miles), say @8:00 minute miles = 20.5% weekly volume

On Race Week (say half marathon) with 36 miles:

Interval training, (5 miles) =  14% weekly volume

Tempo running = none

Threshold running or slightly quicker (13.1 miles) = 36% weekly volume

General Aerobic Running (10 miles) = 28% weekly volume

Recovery running (8 miles) = 22.5% weekly volume