So, I have a goal race July 4th, 2023, where I want to run a 5K PB on the
road. Goal 15:30 but I would be happy to break 16.
Questions: How long should my "Base" phase last? When should I
start speed training so I can try to peak during race week? What’s some good
cross training to incorporate so I can keep my weekly mileage down to avoid
My background, I'm 36 male and was a "OK" runner in high school
(PBs 15:47 3 mile, 9:50 3200m, and 4:20 1600m). I didn’t take running seriously
at all so I drank, partied, and only ran about 20 miles a week in high school
to be honest. I ran in college for 1 year where my coach had me running
18milers during XC and jumped from 20 to 60 miles a week way too fast. As you
can guess, I got injured. I ran track injured where I was only able to do 4 flat
in 1500m and 1:56 800m. Had knee surgery during summer but never ran again.....
Fast forward to March 2022 (16 years since I ran last) I got tired of being
sick and unhealthy, so I started to work out and run. I ran 22:30 5K in March
2022. July 2022 I raced my first race since college and ran 18:45 5K. I kept
training and ran 36:30 10K and 16:50 5K in November of 2022. My mileage was
about 25-30 miles a week consistently. I’m up to around 40 miles a week now but
nervous to go more as I don't want to get injured.