i've been following Joe Vigil's training program for the last 4-5 months and as a former hobby jogger i'd like to know what should be my next goal?
i'm 38 male and before starting Joe's training I had a mile pr of 6:43 at age 37!
i did one 5k on new years and ran 22:33 on a hilly course (i got 8th place out of about 210 people) :)
i have been doing a lactate, aerobic, short interval, long interval, and 2-3 slow days per week, sometimes i take one day off per week just to rest.
my recent workout times were as follows:
lactate run @ 4.6 miles (6:34, 6:43, 7:02, 7:15 mile splits this was on the track in the outside lanes since they had the gates up and there were several spots of ice snow still on the track) one mile warm up and 2 and a half mile cool down at about 8-8:30 pace.
aerobic run @ 5.5 miles at 7:15 - 7:20 pace.
short intervals 300m repeats X 8 @ 60 sec with 60-2minute jog recovery between each rep
i want to set a new mile pr but it's tuff to find a mile race and i want to run another 5k but never feel like interupting my "training" to do this
so letsrun what are your thoughts? :)