If you're coming back after a layoff, are older (50+) and essentially coming back to running, afer about a month of running 15:00 a day just to get back into it, what is the best methodolgy to get into good enough shape to run 5-10K races?
I will never race beyond 10K again, have no plans to, and have read all the Nobby, HRE, Malmo, Bob Schul, Igloi, Lydiard et al threads to date.
All that data leaves one confused.
Is a 90:00 to 2-hour run NECESSARY or is one hour enough of a long run for an older guy who would be perfectly happy to race no further than 10K? I much prefer runnng pickups as they seem to agree with me. [Maybe pursuing distance events was an error and I should have aspired to be a really bad sprinter or 800m guy.]
Thanks in advance.