I started running one year ago and I'm in my fifties. I need help creating a weekly plan that includes easy, tempo and a long run with suggested mileage and paces. I have no interest in track workouts this year.
Currently running 2.4 miles 1x, 4 miles 3x and 7 miles 1x per week at 7:30 pace.
1/10 5k 23:51
5/10 5k 22:37
6/10 5k 21:16
9/10 10k 47:57
9/10 10k 46:20
Thanks