What are some easy rules of thumb to see what individual runners need to work at.
I am training a group of masters runners in a weekly group session and I want to give individual suggestion for them for the rest of the week.
I know their recent race times and age and I had them run a cooper test recently. Recorded their workouts (Easy thanks to Garmin) .
Is there an easy way/test/formula to see if the athlet should work on speed, speed endurance or base fitness (Tempo and Marathon Pace work ) ?
Thanks !