Running fast and slow wrote:
Thank you, LRC. I don't think I'll try all your advices, at least not at once. I think I will try to do something like this. I have a 10k in April that I want to prepare for, so until then a week will look like this:
Tuesday: 8-10m aerobic or 6-8 x 1k intervals
Wednesday or Thursday: 6-8m aerobic
Friday: 3x2m intervals or 5-6m tempo
Sunday: 12m long run (easy)
After that, I will put more effort into the long run (longer and faster), and do just one workout / week. And keep my fingers crossed .
looks like a pretty good approach. good luck!
FWIW, i did 2:52 @ 39, and 2:57 twice after turning 45 on 3 runs a week and 3 days of intense cross training