10 K Training Programs for 5 K Specialists

[J.R]

Hi The Ed,

I did 3 weeks of the program with week 2 Parkrun in 22:45 (average HR 137 bpm in Zone 3) and then week 3 Parkrun 25:27 (average HR 149 bpm in Zone 4 - 5). I recover fully only after 2 weeks.
Same issues as before with recovery. I seem to perform better on the second weeks (even while holding back as advised on the schedule) and stale on the 3rd weeks. I have paid attention to extra sleep, nutrition, iron supplements, strengthening, cut back beer to Saturdays only (1) etc.
Recovery still an issue for me at age 59 even with a Friday and Sunday off (added one more rest day). Cut back the 1 hour runs from 3 to 1 per week with the rest of the days 30 minute easy runs since a year ago which has improved my overall health / mood swings.
Resting heart rate 40 - 43 bpm.
Maximum HR 167 bpm.
It looks my sweet spot is Saturday speedworkout only & Race a 5k every 3 weeks, with a 60 - 90 min long run on Tuesdays and the rest 30 minutes easy.
What Saturday workouts during the Parkrun can you recommend taking weeks 1 (volume), weeks 2 (quality or race) & weeks 3 (recovery)?

[TheEd]

Hi JR .. I will look to see if we can reformulate a new 'routine' to suitably accommodate this for you

particularly as you focusing more on the 5k .. I am currently quite overloaded over the next couple of weeks but can see the benefit of a 2 week cycle aimed at 5km

thanks for your continued input

TheEd

[J.R]

Thank you Gavin.