Hi All,
Looking for some advice/guidance on training – my times have
gone completely off a cliff in the past 2 years, I am now slower than ever, but
I thought with some consistent training things would get better, almost 18
months into consistent training and they have not.
My 5k is 21.55 over 1.5 minutes slower that my usual 5k
time, I got a threshold test done and my HR at threshold is 159 based on the
advice from the tester I run a few different session at 159 – interesting they
advised 5 minutes on 2 minutes off building to 1 hour (to me 5 minutes is too
short) but I have been doing these every week for the last 8 weeks. I also run a “sub threshold” run at about 149ish HR for up to 7 miles – its feels really steady and I hope to get this up
to 10 miles and hopefully reduce my splits, I do feel some strength coming back
following this steady run – interestingly my Garmin still calls this a threshold
run – I am using the HR ranges from HADD which I used to great success some
year back.
Next week I am starting McMillian 10k programme over 8
weeks, these mile repeats will be run at threshold.
So, my training is now:
Mon – off/easy run six miles with strides including strides uphill
Tues - 6x5 minutes
Wed – easy 7/8 miles
Thursday steady run seven miles
Friday off/easy
Saturday – pyramids
Sunday 90/2-hour LSR
As you can see, I am putting the e work in, but I just cannot
get the speed – getting down below 7.00 per mile is tough my 10k pr is 42.40 so
I have done it in the past.
Thanks in advance