12-11-2012, 11:01 PM
hi
47 year old male and re-discovered running in June 2012 after about a 15 year break.
i've built up my mileage without injury:
i regard all the above miles as base training and there was no structure to it at all - just running according to my mood. that's fine, but i'm a one speed wonder. there were zero intervals in those miles, and no speed or pace work. i am not in a club.
i run fell races (large-ish hills, off road) but the guys at work laugh at my 8 minute miles (5'/k) so I did a flat multi-terrain 10k at the beginning of October and clocked 45:16.
i'm aiming for a fell race on 31 Dec and worked out that i could squeeze in 3 cycles of the 10k schedule and that i might be able to crank the speed up a bit in the 9 weeks of Nov/Dec.
so i'm on the sub-40 schedule (just started week 3 of cycle 1) hoping that the base above is solid enough.
i'll tell you now - it hurts. i may have bitten off too much too early, but i'm going to persevere - hopefully with some guidance.
it's very hard to find a flat route near me. my 5 x 2k R 90" is done off road on a 1k+ stretch of moorland track. it's almost always windy and i have to turn and head back into the wind. the ground is also soft and uneven so i might not repeat at that site.
my races are typically 40 - 70 minutes off road and hilly but i'm enjoying this schedule so far.
i'm a way off the target times for sub-40, but hey it's a training schedule and i ain't had one of them before
i'll let you know how i progress.
train safe.
47 year old male and re-discovered running in June 2012 after about a 15 year break.
i've built up my mileage without injury:
Code:
Jun: 40k
Jul: 90k
Aug: 120k
Sep: 180k
Oct: 250k
i regard all the above miles as base training and there was no structure to it at all - just running according to my mood. that's fine, but i'm a one speed wonder. there were zero intervals in those miles, and no speed or pace work. i am not in a club.
i run fell races (large-ish hills, off road) but the guys at work laugh at my 8 minute miles (5'/k) so I did a flat multi-terrain 10k at the beginning of October and clocked 45:16.
i'm aiming for a fell race on 31 Dec and worked out that i could squeeze in 3 cycles of the 10k schedule and that i might be able to crank the speed up a bit in the 9 weeks of Nov/Dec.
so i'm on the sub-40 schedule (just started week 3 of cycle 1) hoping that the base above is solid enough.
i'll tell you now - it hurts. i may have bitten off too much too early, but i'm going to persevere - hopefully with some guidance.
it's very hard to find a flat route near me. my 5 x 2k R 90" is done off road on a 1k+ stretch of moorland track. it's almost always windy and i have to turn and head back into the wind. the ground is also soft and uneven so i might not repeat at that site.
Code:
moorland track splits for 5 x 2k R 90" were: 9:00, 9:42, 9:59, 9:53, 9:56
tarmac splits for 6 x 1k R 60" were: 4:05, 4:05, 4:12, 4:12, 4:17, 4:15
my tarmac 'not a race paced 5k' was 21:32 (4:08, 4:25, 4:21, 4:26, 4:11)
my races are typically 40 - 70 minutes off road and hilly but i'm enjoying this schedule so far.
i'm a way off the target times for sub-40, but hey it's a training schedule and i ain't had one of them before
i'll let you know how i progress.
train safe.