I've been kind of aimless this year. My training and racing schedule got kinda screwed up, and just lost a bunch of focus. But, I've been kinda back into regular training since middle august.
I just signed up for a december 10K, in 13 weeks. I'd like to go sub-40, or as close as I can get. I'm looking for some feedback.
51 year old male. 5' 11", currently 156 lbs, about 8 lbs over race weight. Working on that.
My best 5k this year (in training) was 20:30, as part of a 30min TT (4.5mi). That run was immediately after completing the 100/100 this year. I haven't done an open race in a really long time.
I run 6 days a week, currently at 38mpw, following the BarryP 1:2:3 type of allocation. Long run is right at 10 miles (hilly), pushing the hills. I plan to run a full 4:8:12 this week. Should I hold the volume steady after I get to 40mpw?
My general thought was to add a tempo run each week progressing similar to: 2x10, 1x20, 2x15, 1x30, 2x20, 1x40.
6-8 strides on all non-tempo runs.
After 4 weeks of tempo runs, add in some VO2 and speed work on the other medium day: mile pace: 4-6x3min (3min jog) + 800m pace: 3-5x90s (3min jog) type stuff.
Thoughts?
I just signed up for a december 10K, in 13 weeks. I'd like to go sub-40, or as close as I can get. I'm looking for some feedback.
51 year old male. 5' 11", currently 156 lbs, about 8 lbs over race weight. Working on that.
My best 5k this year (in training) was 20:30, as part of a 30min TT (4.5mi). That run was immediately after completing the 100/100 this year. I haven't done an open race in a really long time.
I run 6 days a week, currently at 38mpw, following the BarryP 1:2:3 type of allocation. Long run is right at 10 miles (hilly), pushing the hills. I plan to run a full 4:8:12 this week. Should I hold the volume steady after I get to 40mpw?
My general thought was to add a tempo run each week progressing similar to: 2x10, 1x20, 2x15, 1x30, 2x20, 1x40.
6-8 strides on all non-tempo runs.
After 4 weeks of tempo runs, add in some VO2 and speed work on the other medium day: mile pace: 4-6x3min (3min jog) + 800m pace: 3-5x90s (3min jog) type stuff.
Thoughts?
Last edited by:
Tom_hampton: Sep 25, 19 16:09