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Apologies if this has been done to death already but I have looked at smart coach for a trainng plan for VLM but am really unsure as to whether it will be enough so thought i would ask the experts.
I have been running on off for 2 years and if I am honest really only 'properly ( for me)' for the last 6 months. I have a 5k pb 26.10 , 10 k pb (split in HM of 58.10) and HM 2.02- these were achieved on 3 runs a week and at best a maximum mileage of 16 miles a week.I have been building up to a base of 22-25 miles per week ready to follow an official programme in the new year and have recently introduced a session of speedwork. I can train 4 days per week but SC programme suggests only 3:
Monday easy run starting week 1 at 6 miles rising to 9 as a maximum
Wednesday- speedwork alternating temp and long intervals again rising from 6 miles to 9
Saturday- Long slow run incorporating:
1x 10 mile
2x 12 mile
2x 13 mile
1x 14 mile
2x 16 mile
1x 18 mile
3x 20 mile
1x 6 mile
Do you think this a sensible plan and will it be enough for me to enjoy the experience or should I look elsewhere- if so where do you suggest? Whilst i keep saying I just want to finish I would really like to post a time 4.30 ish. I am 44 female bmi 22 with no health issues.
Many thanks in advance