Assuming that you are training for a 5k-10k range, how much of your total potential can you tap just by doing tempo runs.
At age 37, I think I have just figured out how to do them correctly. 20 min of tempo used to feel like a 20 min race to me. Now, tempo runs are the only real quality training that I can do due to repeated bouts of achilles and calf injuries. I have been back in a regular running routine for about the last month and have been supplementing my running with weights and biking.
I have been essentially following the DRF red plan (4-5 days of running per week with 2 tempo runs) and supplementing with the bike.
Last week looked like this
Mon: Only lifted, really jet lagged from vacation
Tue: 5x800 Cruise Int. 30 sec recovery(was going to do 8, but got kicked off the track because the local junior high was in session. 1 mile wu and cd
Wed: AM- cycled 1 hour with about 15 min pretty hard, lifted weights
PM- 2 miles of drills and strides on the track
Thu: AM- 24 miles on bike (about 90 min)
PM 4.6 miles easy run with my girls team
Fri:18 miles easy on the bike
Sat: 4 miles tempo, felt strong. 1 min faster than 2 weeks ago. Very even pace with a small acceleration in last mile. Lifted weights in PM.
Sun: AM - 4 miles easy 30 min
PM - Cycled 21.5 miles in rolling hills
This week will be about the same, except for that I rode on monday (27 miles) instead of lifting. Today was a tempo run rather than a CI session. The last mile of my temp run was probably the fastest mile I have run in the last year. Other than that, the run felt really smooth. I just wanted to push a little bit to see where I'm at.