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Jul 2012
11:20am, 14 Jul 2012
1,046 posts
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AdminLiz
It's the 100 post rule mushy 
Once you get passed 100 posts, it's open season....don't take it personal!
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Jul 2012
11:21am, 14 Jul 2012
21,915 posts
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Old Croc
to be fair you didn't mention that you did other sport - swimming - and that your one run was a supplement to your swimming. Running twice a week isn't exactly revolutionary.
Back to your question - a "hard" effort once a week could be replaced with two medium efforts and be more beneficial. Maybe a longer steadier run - day after a hard swim training? and an intervals session?
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Jul 2012
11:27am, 14 Jul 2012
7,925 posts
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James1982a
As long as they aren't back to back, I don't see a problem with 2 quality sessions. The "hard 10k" & maybe intervals, another tempo run, hill session etc.
If I was giving general advice, I'd strongly encourage anyone to do at least 3 but preferably 4 runs a week. Hard core or not hard core.
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Jul 2012
11:27am, 14 Jul 2012
1,801 posts
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Alex Bampton
If you are going to run twice a week as x-train to swimming you need to make sure the sessions complement each other, ie not two effort sessions in one day.
I would recommend one hour long run at a steady pace and one variable effort session, this could be a progression run, intervals, fartleks or split tempo (2 x 10/15 mins). Otherwise you are at risk of "grey zone training" - always training at the same pace = always racing at the same pace.
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Jul 2012
11:34am, 14 Jul 2012
7,926 posts
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James1982a
although, it is debatable about running hard sessions without any base mileage...
Also, the op doesn't state whether the training is mostly for fitness, just a compliment to swimming, of specifically to improve race times...
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Jul 2012
4:42pm, 14 Jul 2012
5,342 posts
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The_Saint
There is sniffy and then there is the normal reaction one might expect on a running site that has things such as a training league table and Conquercise where people such as me get rightly annoyed that sitting down counts as exercise
However I have seen it said many times that just for general, one notch up from a couch potato fitness then you need to be running three times a week and before the Fetch pitchforks are unsheathed, this is me relating stuff I have read, by all means seek out the authors and surround their houses with angry mobs.
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