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My 5 mile PB was in the Victory 5 in 2004 - 32'33" at which point I was 2lbs lighter and only 17!
Anyway, things have moved on rather a lot. The day after my birthday this year (22nd June) I decided to take up base training. I got through about 8 weeks of this, and it all came crashing to an unfortunate end with a horrible gastric flu thing for a week, and what felt like the early onset of ITBS and soft tissue damage in my hip flexors.
After the week off for injury, I realised that I had my 4 remaining races of the year coming up, and that I needed to start thinking strategically about my training. The first race was the Overton 5, last weekend. A hilly 2-lap course, I managed to struggle round in 34'44". While I felt I couldn't have pushed it much harder, I still felt slightly concerned that this was so far outside my PB, especially as i'm trying to beat my PB this December. The other 2 remaining runs are the GNR and the GSR. The GNR will be treated as a LSR, because i'm pacing my mum, who is 33 years older and needs someone to help drag her round, as it's her first ever half. The GSR on the other hand is a different matter - i'd like to set a 10M PB on this of under 70 minutes if possible.
At the moment I will just be working to maintain my condition until the GSR.
AFTER the GSR however, I was trying to come up with a schedule to get some hard and fast performance increases in during the weeks leading up to the Victory 5. What I came up with was basically a template 10k programme, which I assumed would give me both the speed and endurance to get me through a decent 5 miles.
My target is 32'00" OR under.
Day 1 - Hilly run: 4-5 miles inc. warmup and warmdown
Day 2 - 1 mile warmup, 12 x 400m @ 1:36, 0.5 mile warmdown (run at target 5k pace, 60 sec rests)
Day 3 - 1 mile warmup, 12 x 800m @ 3:20, 0.5 mile warmdown (run at target 10k pace, 90 sec rests)
Day 4 - LSR of 12.5 miles (totally aerobic pace, somewhere between 5.6 - 7.0mph)
Weekly total: approx. 25-35 mpw (including recovery runs if done)
On the days off I intended to include one Body Balance class and then possibly either an hour-long circuits class OR a 20 minute weights session followed by 25 minutes on the stationary bike. I would probably have one day of complete rest a week; however there is some possibility of adding random 30 minute recovery runs on the days when I am not doing the above four work sessions.
Can someone please criticise/praise/advise/scold etc.