it looks like i won't find a race within a hundred miles for the next few months. time to try something simple for a few weeks. the glory days are gone at the age of 50 and i have a serious lack of time to train right now. current fitness level: 5k in 18:03, time trial.
tuesday
15min warm up, followed by a 2.7km time trial on gravel, always uphill (160 meters elevation gain, sometimes gentle, sometimes relatively steep), 3-4 strides after a few minutes. in my experience almost identical to the time of a flat 3.7km time trial.
thursday
45-60min with 5x5min / 2min jog or 3x8min / 2min jog or 2x15min / 2min jog on hilly grass, about threshold pace, should feel difficult.
saturday
hilly long run, slowly getting longer, 70-90min, faster finish by feel
days in between:
rest, push-ups, pull-ups, easy 20-30min cycling, but recovery as primary goal.
feedback?