Goal- get my 5K time to around 18 min where I was in high school.
I’ve been getting back into it for 4 months. Ran a time trial 5K this weekend at 21:40.
About me: 37yo, 6’2”, 225-229 lbs, 15-17% body fat. Muscular build for lifting. The last time I was about to run 19:xx I was 32ish and similar weight. High school ran 18:00 at like 135 lbs (lol). I have some hip imbalance issues I’m working on through PT, mobility, and strengthening. This limits me a bit with mileage and speed work, for now.
I lift and do CrossFit 5x a week. 1-2 of those workouts are heavy cardio based. My other goal is to get pull-ups at a high rep count (can do 5 unbroken now) and muscle-ups.
My Plan- I’m slowly cutting weight, probably get down another 10lbs, maybe more depending on how well running takes off.
Saturday- long run 5-7 miles
Tuesday - 3 miles moderate
Thursday - 3-4 miles moderate/fartlek
thoughts?