16-08-2024, 03:50 PM
Hi The Ed,
I did 2 x 3 weeks of the program (after the 3 week build up period) with 1st cycle week 2 Parkrun in 23:01 and then week 3 Parkrun 24:48.
2nd cycle week 2 Parkrun in 22:40 and then week 3 Parkrun 26:20.
Same issues as before. I seem to perform better on the second weeks (even while holding back as advised on the schedule) and stale on the 3rd's.
Recovery seems to be an issue for me at age 59.
One day a week quality workout works best for me on Saturdays with 4 easy days recovery as per below.
Mondays to Thursdays 30 minutes very slow at average 7:00 per km, Fridays and Sundays OFF, Saturdays Long run 60 minutes including fartlek intervals at average of total run at 05:15 per km with the faster sections at 04:20 per km.
What if I condense the program to 2 weeks then 2 weeks recovery and repeat or what would you suggest?
I did 2 x 3 weeks of the program (after the 3 week build up period) with 1st cycle week 2 Parkrun in 23:01 and then week 3 Parkrun 24:48.
2nd cycle week 2 Parkrun in 22:40 and then week 3 Parkrun 26:20.
Same issues as before. I seem to perform better on the second weeks (even while holding back as advised on the schedule) and stale on the 3rd's.
Recovery seems to be an issue for me at age 59.
One day a week quality workout works best for me on Saturdays with 4 easy days recovery as per below.
Mondays to Thursdays 30 minutes very slow at average 7:00 per km, Fridays and Sundays OFF, Saturdays Long run 60 minutes including fartlek intervals at average of total run at 05:15 per km with the faster sections at 04:20 per km.
What if I condense the program to 2 weeks then 2 weeks recovery and repeat or what would you suggest?