Just wanting to open up a debate on sensible training approaches for average blokes who want to do some endurance stuff as a hobby...
Brief history/context; I got into doing a bit of running last year and started with Maffetone style stuff, keeping my HR nice and low all the time. It was a good way to train initially and got my mileage up without causing injury. However, I have pretty much maxed out my available training hours. I can squeeze in 3-4 running hours a week plus 2 brief strength sessions while the kids do sports. I guess this is a familiar set up for lots of people on here too.
So, how best to use these hours to maximise my abilities without spazzing out and getting injured?
Recently/currently, I am trying a somewhat traditional approach of:
1 X medium hard run, (sweet spot effort - HR 150-160 bpm after a 15 min warm up)
1 X hill repeats
1 X long run (aiming to rebuild up to a 2 hour effort)
I could maybe squeeze a 20 min easy session in here and there too around lunch, but I've avoided this so far due to fear of smashing my knees up.
I'd swap the hill repeats for skill repeats on varied terrain. Fartlek style if you need the higher intensity. Focus on gait and skill will get you farther towards long runs than focus on hill power.
You can also throw in 10-20 min. drill days if you find you can combine them with something else.