Old-timers: I am 45-year-old trying to build some speed for racing next year. My goal races right now are an indoor mile in Jan, another in Feb and a 5K in March. I did some decent mileage this fall after some injuries last year, recent races are 1:28 Half; 3:10 Mar; 5 miler in 31:15. I was sub 5min a few years back, but not too worried about that right now, just want to progress as nicely as possible, stay healthy and run well by Feb, Mar.
I just got on the track for the first time in a while:
Last week:
6x400 w/200m rest, avg 81 sec, low 79, felt good
This week:
6x400 w/200m rest, avg 80 sec, low 78, felt good
I know I need to do more reps, less rest, etc, so ready to work harder and smarter. Can you recommend some progressive workouts over the next 5-8 weeks? I don't really want to get on the track more than once a week, but will probably do 1 other quality workout on the road and long runs each week, with weekly mileage around 40-50. Thanks.