A 30 something recreational runner here seeking advice.
I find it takes me a disproportionate amount of time to recover from interval sessions. I can complete the workouts without issue, heart and lungs feel great, but the legs suffer for about a week after and this disrupts subsequent runs.
I've never done high mileage but can handle up to 50 mile weeks when I have time, and recover quickly from long runs (up to 14 miles) once or even twice a week. Tempos aren't an issue either, even if done a bit fast.
What kills my legs, is workouts involving 5km pace or faster (e.g. 4× 800 at 5km pace with 3 mins easy running recovery). Even if the total volume of the workout is not that ambitious.
What is like to know is whether this is a common issue for runners who start relatively late, i.e. late 20s as compared to HS?
And if anyone has thoughts on how to best introduce regular faster paced work? Should I be inactive for recoveries, or start with very low number of reps? Shorter intervals, 200s etc?
For reference, my current 5km pb is 18:30. So not fast, and obviously requires more fast paced work to drop further.