Here is what I posted on another forum last December. Over this past winter and spring I did the same process, but I increased my mileage to 50 mpw, and the training cycle was longer (4 6 week cycles, instead of 4 4 week cycles). As I mentioned earlier, I got down to 16:46 5K and 4:23 1500 (4:43 mile). Also I got my weight down to 160.
I decided to start running this past year after a 13 year layoff. I'm 46 years old and am 5'9". Our company participated in the Corporate Challenge, so I wanted to get in shape for the 5k in early May, and the track meet the first week in June.
Back in my late 20's early 30's, I always had trouble staying injury free, so I wanted to be really careful not to get injured. Actually, one of the reason I stopped running was because if the constant injuries.
Weight 205 lbs.
February/March (12-15 miles per week)
Walking/running 2-3 miles each day. 3 days on, then one day off. Run about 3-4 minutes, then walk the same amount of time.
I have no idea how fast I was running, just went by feel (all easy running).
Weight 205 lbs.
April (13-16 miles per week, 3 days on 1 day off)
Walking/running 3-5 miles. 3 days on, then one day off. Run probably 80%-90%/ walk 20%/10%.
I began running one hard mile on the track once a week, just to get used to running faster. My fastest was 6:38 and my slowest was 6:55.
Weight 199 lbs.
May (15-18 miles per week, 3 days on 1 day off)
May 10th, I ran the 5k in 21:50 (7:02 per mile)on a fairly hilly course.
I then added two track workouts per week. 4-400's @1:30 one day and 4-200's @ 43 the other day.
Weight 193 lbs.
June (15-20 miles per week, 3 days on 1 day off)
In the track meet the first week in June, I ran the 800 in 2:35, and the mile in 5:44.
At this point, I was surprised I hadn't been injured yet. I ran across Jack Daniel's book at the end of June and began reading and implementing some of his training starting in the first week in July.
Weight 188 lbs.
July (25 miles per week, 3 days on 1 day off)
I ran a 5k in July 5th in 19:30.
July 19th Kansas State games
800 - 2:28
1500 - 5:08
Having read Daniels book and expermented with it some (very little) to this point, I was ready to try it from the beginning, all the way through the four phases. So I then took off 2 weeks, and started up in Phase I in August. At this point I also decided to join a gym and try cross training (Swimming laps, riding stationary bike, and weights).
Weight 183 lbs.
August was my Phase I. (Ran 6 days per week) All easy running.
Week 1 15 miles
Week 2 18 miles
Week 3 25 miles
Week 4 25 miles
Weight 177 lbs.
September was Phase II. (Ran 6 days per week) Reps were the focus.
Week 1 25 miles Ran 5k race in 18:50
Week 2 30 miles
Week 3 30 miles
Week 4 30 miles
Week 5 35 miles
Weight 173 lbs.
October was Phase III. (Ran 6 days per week) Intervals were the focus.
Week 1 35 miles
Week 2 35 miles Ran 5k race in 18:16
Week 3 31 miles
Week 4 35 miles
Weight 168 lbs.
November was Phase IV. (Ran 6 days per week) Racing phase.
Week 1 35 miles
Week 2 35 miles Ran 5k race in 18:02
Week 3 35 miles
Week 4 35 miles Ran 5k race in 17:48
I took 10 days off after the last race and am now doing Phase I again from Daniels book. I'm going to try to get to 45 mpw over the winter following Daniels formula. The guidelines he lays out for how much/ how long/ how often for both easy runs and track workouts is excellent. I figured my racing days were over years ago, but so far following this guidelines, I've had tremendous success. Hope this helps anyone else trying to make a comeback!!