Hi, i have recently started paleo and i am very pleased with it so far, mostly because i have high energy all the time, going out on nights after biking and working when usually i was just tired even if i didn't do anything that day,my friends couldn't get me out of the house if my life depended on it.
anyway, as a part of my job i need to sprint 400m and run 2km and 6km runs, i read about body by science workout and the whole High Intensity, once a week thing, with some sprints, that sounds good to me, except the part where i have to keep in shape to be able to run these distances fairly well and i didn't really find an answer on how to incorporate this with the whole body by science philosophy, because we've been taught endurance is something you have to maintain almost on a daily basis so it wont quickly drop.
thanks in advance :)
All you need is three workouts per week -- a tempo run, a track workout (or sprint), and a long run (for 6k a long run would be 8k - 15k depending on how much you enjoy running). Beyond that cross training/ easy runs/ rest will be sufficient.
Given the sprints and 2ks, I would focus more on mile training than 5k-6k training. Here's a decent one:
So out of pure nosiness, what kinda job do you have that you need to run those distances?
I don't think you'll lose 6k endurance that fast, that's not far at all (full disclosure: it's about as far as I run maximum, but my friends all are marathoners.) I take winters off of running and don't really have a problem picking it up again in the spring, and I'm hardly the picture of fitness!
What times are you looking to beat for each distance?