I took up running for a year in my mid-20, with these pb respectively:
5k:18:27 (enroute to my 10k pb)
10k:37:44
half:129 (several months ago, definitely can hit 122-123 now in good condition)
All of these are done off 35-40 mpw.
I am planning to run some key 10k and half races in Dec and Jan, in hopes of getting under 36 minutes for 10k and 120 for half.
Currently I have been working on my base training, and have upped my mileage from roughly 35-40 mpw to 60-65 mpw in a few weeks.
This is what I have done so far:
Sun am Long progression run on some hilly terrain, 80-90 mins(12-13 miles), starts off at easy pace, grudually work it down to marathon pace or beyond for the last 4-5 miles.
alternated with fartleks 5-10 mins on/off for 70-80 mins
Mon off
Tue am 45 mins easy pm 45 mins easy + hill sprint
Wed am WU + set of 200s and 400s fast, full recovery + CD
alternated with long repeats as prescribed in SoM
pm 40 mins easy
Thurs am 45 mins easy pm 45 mins easy
Fri am 45 mins easy pm 45 mins easy
Sat am 45 mins easy pm 45 mins easy
On my easy days, sometimes when I feel good I would run a bit faster, till reaching aerobic threshold and make sure it's within myself, kinda like malmo's tempo runs.
So, how is it as a summer training schedule? Please chime in.
And I wonder if it's necessary to add a traditional tempo run (e.g:20 mins at LT pace) to the schedule, so I won't lose too much of my stamina during base.