Because my achilles tendon showed a little reaction to the faster running of this week, I decided to go through a real base-building phase this summer. In my understanding of running, I am a low-mileage runner who needs a lot of prudence to stay injury free. Therefore I will have just one goal: mileage! In Germany, 100 kilometers is what a local runner with a bit of ambition is going for. I want to find the savest way to reach that until August...this year...(-:
My plan is as follows:
1. primarily easy and moderate runs
2. making small mileage jumps from month to month (rough & perfect plan: April 70 kmpw, May 80, June 90, July 100 with recovery weeks here and there)
2. spreading volume over the week as even as possible (i.e. no real long runs)
3. no intervals, hard tempos or serious races
Since my 10k and HM-PB are much better than my Marathon-PB, I´m in the curious situation that my moderate runs often are as fast or even faster than marathon-pace. I will fix that with higher volume and more tempo-runs in common marathon training cycles. Also I am living and running in the Central German Uplands with somestimes long and/or steep rises. I will try to use this topography to build my fitness.
This plan sounds very boring, I know, but it´s simple and flexible.