I picked up running again after several months off and my tempo pace was easier than ever before due to weight loss. I think a pr could come from this. What are some good weekly habits to train for a 10k?
Doubles
One tempo
One medium hard medium long run
One hill sprint day
One easy long run
Strides after each easy run
Am I missing anything?
What are also some good tune ups or prediction workouts to do in the 6th and 7th weeks?
Much appreciated
Think longer term. Why not think about what to do to set a good PR in 8-12 months? If you will be dead after 8 weeks I take it back.
Hills are the shortcut, 8 weeks is tough but hills are huge. I'd say do 4 weeks of base phase stuff and long hill repeats once a week (tempo and long run too). Do some strides, maybe once or twice a week.
Then the last 4 weeks bring in one vo2 max workout (maybe 1000s around 5k pace). Pick up the hills intensity, then do one 1500m oace workout around 10 days away from the race. You can throw in a race once or twice in these last few weeks to sharpen.
I'm not a professional coach, and don't know you but am just making suggestions.
You do a Rocky montage.
I you start after a long layoff you need to get your aerobic capacity up as much as possible. That means you can´t do normal, sound, long term training, but rather:
low mileage
no long runs.
5 days per week you should do aerobic intervals with very short rest.
Pace on those should be between HM and marathon pace like 8x3 min/30 s rest. Strides during WU.
Sharpen the last 2 weeks with short, fast continuous runs.
I can see why you got injured. You're trying to cram a 24 week program into 8 weeks.
No idea of whether you can PR without knowing your background but if you're running better than when you PRed then repeat whatever you did in the 8 weeks before that race.
If you want a predictor run a mile flat out and use the McMillan calculator.
First 4 weeks, do your regular base training, doing one tempo a week, then two days out of the week do 4-8 half mile hills at your threshold pace, jog back down rest. This will get your base fitness up to par for speed and threshold workouts. Then the next 2.5 weeks, do 16 short hills FAST with jog rest one day, a 5K threshold followed by 3xmile cutdown and a set of 4x400m cutdowns on one day, then do 16x400m at goal pace one day with 30sec to 1 minute rest. The last 1.5 weeks focus on pace sharpening, so lots of quality 400m reps one day, and just the 3xmile cutdowns the other day, do whatever you think needs fixing on your other workout day (which if it is strength...too late by this point, get your head going right).
You stopped running for a while and actually lost weight? Huh. That's a rarity.
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