Coming back acing as a master after years of layoff with a eventual goal of HM racing with intermediate goals of 1500m/3000m/5k/10k, do you you develop your 1500m speed first then build endurance to go longer
or build endurance first meaning easy running starts at example 8:45-8:50 for easy runs and keep building until your easy runs get in the 6-7 minute range.
My question is if you cant run a 5min mile how can you train to run a 17:00 or better 5k? It would seem to me that you would need to eb able to run fast for shorter distances first then build off that so that you 5k can be in the 17min range then 35/36 5k leading to 1:17 Half M.
That is unless the whole fact that you are getting faster at the longer runs will in turn improve your 1500m speed. So as my 5K time comes down my mile time will improve also.
I was a 15:08 PR 5K runner in the past of minimum mileage. Currently running 45-50 miles a week since july with the plan to run indoor 1500m/3000m to get faster before focusing on 5k/10k races. The indoor track with tight curves might not be the best idea as my ankle pain which feels like a sprin but hasnt actually been sprained doesnt feel to good turning counter clockwise. Would it be wiser to just keep building mileage from 45pmw that I have run over the last 6 months and make a jump to 60-65 in January to summer and just focus on 5k/10k training for the next 6-7 months instead.
For reference I started running 75% of max heart rate at 9:00 miles and now am at 7:20-7:30 doing 45mpw
Test race mile in week 17 was 5:20 in a mile race 8 lbs heavier.
Two test 5ks first 19:42 then 19:31 in 5 week span in sub 30% weather.
Prior PRs 15:08 5k 2000
9:58 3200m 1997
mid 430s 1600 1997
(All off max of 25-30 miles a week)
Current weight is 5'6" 138 shooting for 123-128. Weighted 180lbs in July