Two years ago at age 47 I began a gradual buildup, aimed at regaining my speed. Three days a week on the track, two days of yoga, a couple of distance runs, and three weight workouts per week. I raced occasionally on the track.
This fall I stepped it up as I was approaching 50 and ready to chase my long-term goal of a decent 400 by summer 2007. My weekly workouts are like this: Sundays are speed days, generally 6x100 all out with five minutes rest between, 2x50, and speed drills; Monday weight work and 40 minutes easy running; Tuesday 4x300 at about 90-95% effort with six minutes rest between (I hit these at a relatively comfortable 45-47); Wednesday 60-minute yoga class, light weights and easy 40-minute run; Thursday an all-out 250, 300 or 350 followed by short sprints; Friday 90-minute yoga class; Saturday 8x200 moderate with 200 jog recovery, plus hills and weight work.
Right now I do time trials in about 26.5 200, 42.5 300. Can do 24 pull-ups.
Plan is to follow this routine until year-end, then race the indoor season (probably not more than four races, possibly competing at the masters nationals in Boston). January-March are tough where I live as the track is often snow-covered, but at the very least I’ll do 3 weekly speed workouts on the treadmill and continue weights and speed drills. From April through July I plan to follow a similar schedule to what I’m doing this fall, racing twice in June and twice in July and pointing toward the nationals in Maine.
I have ancient PRs of 1:51 and 49. I’ve always stayed in shape, but haven’t done much racing in the past fifteen years. I am very conscious of injury prevention (hence the yoga).
Any thoughtful comments on this training regimen would be appreciated.