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Age 51, my HM PBs are just outside 1.30 and 10K just inside 42m, I have been improving for the last five years despite my biological clock working against me!
During races heart rate is average 170 and max 180 although they have been dropping by about 1 beat per year as I age (per expectation).
I follow a 10 week, 3 runs a week schedule.
Intervals at 3.30 to 4.00m pace - 400, 800, 1600.
Tempo at 4.00 to 4.15 pace - 5 to 15K
Sunday Long at 4.30 to 4.45 pace - 12 to 24K
My shiny new watch gives me accurate race predictions and a Vo2 Max of 51.
It tells me my Lactate Threshold is HR 155 and pace 4.46 which seems very slow / easy unless I step up to marathon distance - do you think it may be incorrect?
Also - any suggestions on alternative / additional training ideas - I'd love to go sub 1.30 but training more frequently will be tricky from a time management point of view and I worry about over training.
I twould be fun to train within a HR zone rather than all pace based training but what upper and lower limits would you suggest for Tempo and Sunday long runs respectively?
Sorry for the lengthy post and thanks in anticipation of any advice.