History- Ran in High School maybe 25mpw during cross-country and track. Did not run over the winter or summer. Most of the mileage was easy running maybe one hard workout a week (10x400 or something like that). Freshman year the first race I ran was an 800 indoor in 2:16. My Prs by senior year were 400 -52low split 800-1:56high open low split 1600- 4:43 5k- 17:45. I regret not training harder and taking running seriously during high school and am working on a comeback type thing. I graduated in 05 and have ran on an off through the years but not consistently.
Today- I have been running consistently for about 5months starting at 20mpw and am now running 40mpw consistently for about 2months. I am running this mileage easy at 7:30-8:00 pace. About a month into training I ran a 5k in 18:36 and haven’t ran anything since. I plan to hold this mileage and pace through the winter and start doing workouts in the spring. In-between the am and pm workouts I will be walking between 10-15 miles a day for a new job that I will start next week. My goal will be to run a marathon (New York, I became very inspired to run this race after seeing Grebe Gebremariam win it this year.) in 4-5years with a goal time of sub 2:25 however if I start getting major injuries with higher mileage or find that I am excelling at shorter events I may postpone the marathon. I plan to race mainly road races starting with 5k and a few track meets now and then to test my progress at shorter events 800/1500. My plan for this coming year is to peak for an 8k race in July take a couple weeks off (biking/ swimming only) and then start to build my mileage again. I want to increase my mileage slowly and at an easy pace each year so that I do not get injured. 40mpw probably doesn’t seem like a lot but it’s a good start for me. I would like to build up to around 80mpw on singles/ 6days a week. I have started eating healthy and getting more sleep at night. I will be turning 24 later this month. I am currently at 195lbs and 6’5” and will be trying to bring my weight down to at least 185lbs. I am looking for advice on how to progress and input on my training plan I have listed below. Will I be able to handle a longer long run due to the amount of miles I will be walking on a weekly basis(50-75)? What will be good goal race distances/ times each year and how often? Any advice you can give will be great. Thanks!
Typical Week Now(7:30-8:00pace)
Sun AM 10miles 6strides
PM rest
Mon REST
Tues AM 6miles 6strides on hill
PM light weights/ core
Wed AM 6miles
PM 20min bike + 20min elliptical
Thurs AM 6miles 6strides
PM light weights/ core
Fri AM 6miles
PM 20min bike + 20min elliptical
Sat AM 6miles
PM rest
Typical Goal Week Starting in the Spring
Sun AM 8miles easy 2miles hard 6strides
PM rest
Mon REST
Tues AM 6mile progression run 6strides on hill
PM light weights/ core
Wed AM 6miles
PM 20min bike + 20min elliptical
Thurs AM 6mile tempo run 6strides
PM light weights/ core
Fri AM 6miles
PM 20min bike + 20min elliptical
Sat AM 6miles
PM rest