So, I'm trying to figure out what my training should look like. If I should change it or if it looks good. Any input is welcome.
I'm trying to get back in shape after years of not running. In my twenties I ran a 10k (on a pretty flat road) in about 38:30 in a road race. I also ran 10k in a really hilly area and on pretty technical trails with lots of roots and loose rocks. On this pretty tough course my best time was 41:40. My best 5k was around 18min back in the day. And I also ran a 30k on hilly trail in 2h25min (competition).
But that was like twenty years ago. I'm now 43 and 170lbs at 6ft, not going to be able to shed much weight without losing muscle.
My goals this year (besides staying healthy) are to run that hilly 10k course in sub45 in august, and after that starting to focus on longer distances. Maybe that 30k trail (in october) or marathon sometime next spring.
I just got back from running two years ago, but only sporadic since I got injured and stuff. Last summer I ran 20m/w for most of june-october. At the most I think I did 30m/w. But I also had a few breaks of one-two weeks due to pulling a hamstring or ankle sprain and stuff like that. In october I got plantar fasciitis and stopped running. Tried to rehab thru winter, and got back to running in early march this year. Started with 15m/w and worked my way up to 30m/w where I'm at now. I'm trying to progress slowly to stay healthy. This is working out great. I've just missed out on one running day since march. Normally I would have had to take a few consecutive weeks off and a few days off here and there.
So far I've been trying to do 1 long-run per week.
My longest long-run was 15m a few weeks back, but the average long-run is probably 10-13m as of the last 6weeks or so. I have also been doing "cruise intervals" once per week, 6-10x1k at around LT with 1min rest. I haven't tried to run that 10k course fast at all this year. I usually run it once every fortnight though (but only as part of a long run or such). I've been tracking my progress by running a 6k course in the same type of terrain that the 10k I want to run i august. Last week I managed to run it at 7:10-pace. A month before that I could only manage 7:36-pace for the same 6k course.
I came across this article:
http://www.runnersworld.com/race-training/performance-page-best-10k-workout
To me this suggest that if I'm able to follow this schedule, and doing the intervals at 7:10-pace I could then run my 10k at that same pace. That should get me to sub 45:00... I think I might be able to do the intervals of the first week 6x1m/7:10 with 3-4min jog between.
If I try it I intend to do the intervals on a part of the 10k-course with some hills, since that's where I want to perform... I also intend to keep doing one long-run per week, and keep getting the weeky mileage up to around 35m/w during the 8 weeks of the schedule.
What do you guys think? Is that kind of schedule going to work for me, or would I be better of doing aomething else?