Hi Smoove trying to rekindle this thread and was hoping you and possibly some others could add some insight.
There's a lot of great info on here already so thank you for all for it!
Some background -
35 male, no past running experience or athletic background, been running for 2 years come June.
5’8, 132lbs.
Run 70-100km a week
PR’s
mile - 4:50, last year
5km - 17:45 during the half mentioned below
10km - 36:32 during the half mentioned below
HM - 80:05 last week (clearly crashed on the latter half of the race) was aiming for 1:17
some workouts from this last training cycle(8weeks) which was shorter than i hoped due to snow and some slight injuries (calf strain at the beginning and hamstring issues 3 weeks from the race), were
4x2km 7:00, 7:02, 7:02, 7:17, [2”ar]
19km, 4kmup, 6km@3:40km, 1km easy 2km@3:40, 1km easy, 1km@3:28, 4kmdown
4x1000/3x500/2x200/5x100 [2”,1.5”,1”,.30”ar]
3:18, 3:22, 3:19, 3:20
1:34, 1:35, 1:34
.33, .34
.16 - .17
i was only able to do these workouts a few times but it gives you a glimpse at how pedestrian i am.
there’s another hm coming up may 1st that i’d like to start training for come next week. which would leave me with 10 weeks to prepare and was wondering if a jack daniels approach would work in this short amount of time? considering each of his phases are intended for 6 week periods.
thanks