I just got back into running after a two-year hiatus July 12. (My best 5k is 18:53, set in 2001 and my 2-mile is 11:30, set in 2002).
As of Sept. 4, I have run 174 miles, or about 23mpw average, although the last several weeks the mileage is 30-35mpw. Yesterday I ran 8 miles in 90'F weather in 1:01:02, or about 7:38/mile. My baseline training pace in cool weather (65'F) last week is about the same time, so I'm pumped for fall and faster times...My baseline in good weather should be 7:15 or 7:20. But neither time is race pace.
What's awesome is that when I started out I was at 9:05/mi pace and now I'm down to 7:40 just based on Lydiard base-building.
I am training for a 5k on Oct. 11 as well as a 5-miler on Nov. 27. (The Cleveland Ohio Turkey Trot). I'd like to break 18:59 for the 5k and 30 flat for the 5-miler. I do not know where I would finish if I ran a 5k today.
Two questions actually:
When should I start doing doubles?
I run about 30-35 mpw, as noted. Doubles would at least get me up to 50 to 55 mpw. Is it smarter just to do lots of 8-milers per day instead of two four-milers per day? Or should I just make my long run go from 8-10 miles to 12-14 miles?
My other question is when I should start doing intervals on the track?
I have been using some tempo runs within my long runs, which are 8-10 miles. My normal training runs are 3 to 5 miles. I have emphasized weekly hill training from the start and am in week 7 of my training.
As for the intervals, should I go with 800 or mile repeats?
(either 6x800 or 4x1600). I'm staying away from the 200-400m because those are too short. I'm looking at about a 400m recovery time for 800m repeats and 800m recovery for the mile repeats.