19-01-2025, 05:53 AM
Good day TheEd,
Compliments of the season to you! Just some input.
I built my mileage back up to 50 km per week from the last 12 months 34 km per week average, a weekly increased built up long run currently at 17 km with regular cutback weeks and a weekly interval session (only one). I used the 3 x 2 km & 4 x 1 km interval sessions fairly regularly for speed endurance. Easy running pace has become naturally faster and now at 5:45 per km instead of 6:45 to 7:00 and my heart rate average is now 115 bpm for the easy runs instead of 135 bpm. Will test myself this Saturday and should hopefully be in sub 22, 5km shape. Turning 60 in the next 2 months and looking to hit sub 20 for 5k again. Looking to max weekly mileage at about 70 km per week to increase aerobic capacity and hopefully make the harder running feel easier and go faster to reach my goal.
Compliments of the season to you! Just some input.
I built my mileage back up to 50 km per week from the last 12 months 34 km per week average, a weekly increased built up long run currently at 17 km with regular cutback weeks and a weekly interval session (only one). I used the 3 x 2 km & 4 x 1 km interval sessions fairly regularly for speed endurance. Easy running pace has become naturally faster and now at 5:45 per km instead of 6:45 to 7:00 and my heart rate average is now 115 bpm for the easy runs instead of 135 bpm. Will test myself this Saturday and should hopefully be in sub 22, 5km shape. Turning 60 in the next 2 months and looking to hit sub 20 for 5k again. Looking to max weekly mileage at about 70 km per week to increase aerobic capacity and hopefully make the harder running feel easier and go faster to reach my goal.