Hi LucKY2b,
Below are three weeks at the end of February/start of March, when preparing for a target race (then had an easy week, and getting ready for 10k the second week in May).
These are exactly as e-mailed by to coach at McMillan. Pretty typical of what I've been doing, only difference is that in this period there wasn't a planned 90 min run, which I generally do ever other week (actually managed 100 min yesterday).
The big improvement (or at least managing not to get slower since late 40s) is, I think, down to McMillan getting me to do more aerobic work, and to back off maximal training on reps (I'd basically run track work to "collapse afterwards and crawl to car" effort).
My long-term aim is 2k s/c when I turn 60. I did the s/c a couple of times at 46 and 51, but am too much of a "short-arse" to get over 3 ft these days.
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Sat 23 - 2 x 1.5 miles with 7 mins recovery (5k pace) - target sub 8:30 (17:40 pace) - actually 8:26 and 8:17 (average 17:24 pace).
Sun 24 - 30 min easy
Mon 25 - 45 min recovery run
Tue 26 - Tempo intervals - 4 x 1.5 miles with 3 min recovery + 4 x 100m - 9:01, 9:01; 9:00; 9:00 (roughly 37:30 -10k pace, which is just inside "calculator pace" but would also be an age-graded lifetime pr if I run one this spring - this doesn't look a lot different than Greg's 10k test 3 x 2 miles with recovery at 40% of run time (at 6:00 per mlle), and this is 4 x 1.5 miles with recovery at 33% of run time). Must be encouraging from a strength standpoint.
Wed 27 - 30 min easy (this was down as 40 min easy, but felt a little tired, so as this was a "low end of mileage, or take an extra day off a week, I thought the 10 minutes less wouldn't be big deal. With the 25 x 200m the previous Thursday, I'd had three track session in the previous six days).
Thur 28 - 6 x 300m with 400m recovery in 2:15 - aim was 52secs. Went 52, 52, 52, 52, 52, 51. Recovery good, just a bit rusty at sustained running at this pace (a bit like first 800m pace session after coming off x-country). This was fine from the physiological standpoint, but initially thought I should have felt more "relaxation at speed." Checking age grading, though, I discovered they were quicker than I thought - equal to 42/43 second for an open age runner (so like a 1:53 guy). If I was training for an 800m, I think the "feel" would soon come. I do seem to have physiologically shifted to 5k side of the scale a bit, as I can't go quick enough to get a real lactic "burn." It's bit different from years ago when I could cruise at 800m speed, but would get massive oxygen debt (gave myself such a splitting headache from oxygen debt doing 4 x 300m with a 400m hurdler, that I couldn't drive home afterwards).
Fri 1 - Off. Actually jogged a couple of miles with the dogs. Felt fine.
Sat 2 - 75 min run with last 20 min at half marathon pace. This went very well. Pulse rate seems to stay sub-120 at steady run pace. Gradually picked up tempo on last 20 min, probably closing in on 6:00 pace in the last mile. Actually ended up with nearer 98 min, as jogged a walk with the dogs straight after (effectively a warm-down). Felt fine, really didn't feel like I was getting tired even at the end of 98 min.
Sun 3 - 40 min easy recovery run
Mon 4 - 40 min recovery run
Tue 5 - 55 min fast finish run - last 1780m in 6:02 (about 5:28 mile, but on undulating road/gravel road). Took this pretty easy for first half, but finished up very strongly.
Wed 6 - 40 min easy
Thur 7 - 4 x 1000m with 3 min recovery at 3k pace - 3:19; 3:19; 3:20; 3:12 - average 3:17.5 or 9:52 pace. Felt good.
Fri 8 - Off
Sat - 9 - Two mile time trial at 5k pace - 11:12 (5:37/5:35) very comfortably.
Sun - 10 - 30 minutes easy. Felt fine.
Mon - 11 - 40 min easy. Felt fine.
Tue - 12 - 8 x 200m with 200m jog recovery, aiming for 90% of top speed (on m/per sec basis, if I can run 30 flat, that's 33). 33; 33; 33; 32; 33; 32; 33; 31 - recovery good, strength good, feels like have to keep working all the way to the line on these. Wind dead against on straight on the odd-numbered ones.
Wed - 13 - 30 min easy. Fine.
Thur - 14 - 10 x 1 min at under 5k pace, with 1 1/2 min recovery jog. No idea what speed these were, but felt fine.
Fri - 15 - Off (actually couple of miles jog with dogs). Physio to get any knots out, etc., but with enough time not too have deleterious effects by race day (as you probably know, it beats the legs up for a day or too!).
Sat - 16 - 60 min fast finish run, last 5 min at under 5k pace (actually last 1780m - under 6 min, about 5:19 for a mile). This was a bit like the 4 x 1000m and the 2 mile time trial, something of a surprise. Wasn't particularly psyched up - actually rather sleepy - and had a few leg sore spots from the deep tissue work the previous day. Didn't start off particularly quickly, and wasn't conscious of pushing, but must have been traveling quite quickly at some point, as I noticed that it was awfully quick with about a minute to go, so basically stopped trying at that point. Still ended up a fair way quicker that I've done on this course before (there was a bit of a following wind some of the way). Really didn't feel it from a breathing standpoint - was able to start jogging again about two strides after the finish - and if I felt anything, it was a bit of soreness from the deep tissue digging the day before. Felt fine today (Sunday).