I think we’re getting off track here, I’m not saying I can’t find a place in Chicago to run, what I’m asking for are some good routine suggestions that don’t involve just running.
Yeah, I got your point earlier.
As a former runner, my only suggestion is to run. You get yourself conditioned to run a sub-18 minute 5k and I say you’re in pretty good shape.
I’m going to stay on that topic, and stray a bit off yours, to talk about how my particular team trained. The principles should be useful for conditioning training in general, even if not running.
Lets say we were training for an 18 minute 5k (roughly 6 min a mile). The team was split into groups based on what bracket they were training for, but the basic formula is the same whether you’re running a sub-15 minute 5k or 20 minute 5k.
Monday: a long paced run, ~6 miles at a pace somewhat slower than competition (so, if we’re targeting 6 minute miles in a race, this would be done somewhere around 7 minute miles)
Tuesday: ~4 mile recovery run, stretching/mobility work after the run
Wednesday: interval training; sometimes time based (30-45 sec hard), sometimes distance based (200k, 400k, 800k). The shorter it was, the faster the pace, but usually we did a good 3-5 miles like this. Breaks were only long enough to catch our breath.
Thursday: long slow distance; 6-10 miles. Slow is relative though. 8-8:30 miles were slow.
Friday: recovery run – prep for race + carb load dinner
And that was the basic formula. Nothing quite as simple as “just do long slow distance” or “just do intervals”. Combined with a strength program, I’m not sure whether this is beneficial. However our conditioning was very very good, and this formula produced some of the top runners in the state.
I would imagine the basic structure could be adapted to any cardio-based activity, not just running.