I'm running to build base for my XC season, just doing some tempo runs and mileage.
My father, who is now 45, runs with me on most days. He ran 15:5X in high school (Went to a tech school and didn't run after the age of 19). He started up running again when he was 41 and got into the 18's fairly quickly, then slowly trudged through the 17's. Two years ago he ran 17:09 at a road race we run every year.
Now that you have some background, I need help with workouts and such. Its hard for me because he wants to peak in the middle of August because he coaches a high school team and doesnt have time to race after August. I obviously don't have workouts to give him since I'm doing mostly easy mileage. I also have no clue how he'll respond and recover to different things. He often complains of being tired. We've been doing ~ 8 miles a run (At like 7:00 min pace) but he only runs 5-6 days a week. He does the tempo runs with me but as of now thats all we've been doing.
Does anyone have any workout ideas for a masters 5k runner trying to break under 17:00? Would 6X1000 at goal pace be good or something?
Thanks for the help!