Hello guys,
i want to train for a 10k in May.
I started running 5 yrs ago (26yo). I ran a couple of Marathons (3:07 -> 2:53 -> 2:45)....
Then i had not much time after 3 yrs of running... But now I am back :))
In my last Marathonprep (2yrs ago) I averaged at about 95miles/week with mostly 1 long 'fast' run and not much more tempo-training (I was still improving kinda fast i felt)
I was really slow in shorter distances... 5k i ran really close to 10k in Tempo, which was really close to my HM-Tempo ;).
Now i want to improve in 5k & 10k.
I just did a "Check-up"-5k 3 weeks ago to know where I am atm -> 18:00min
( I think today i can run close to 17:30 already)
Because of my job i have following possible running options ;-)
MON-FRI : Two times, every single run not more then ~7-8miles
SAT-SUN: One long(er) run possible....
At the moment i just ran 7x/week
1x 400m Intervals faster then 5k-RP
1x 1000m Intervals little bit faster then 10k-RP
"Long"-Run not more then 12mi
If I want to run MON-FRI twice, should i just go Easy or stick to my intervals aswell.
Is it fine to extend Long Runs up to ~18mi or is it completely unneccessary for a 5k + 10k-Training (My Goal is Sub35 @10k)?
(I love long runs, and in my Marathonprep i even did a couple of 28mi-Runs)