I'm getting quite hooked on running at the moment but quite keen to maintain what strength/size I have built through gym training, so have built a hybrid-esque programme and would be very keen to hear folk's thoughts, especially on the running element.
I'm 43 and currently am able to run 1 mile in around 7 mins, 3.7 miles in half an hour and my most recent weekend 'long run' was 10.5 miles in 1:40. I'm keen to build a good endurance base but also to get quicker over the 5-10K distance range. I think my biggest query comes to whether to focus on long/slow or quicker work, or a mix of both. I'll stick my weekly routine below and would love to hear any thoughts/ideas... I've been at this for around a month and don't feel particularly burnt out but don't want to overtrain.
Monday AM: Upper body strength PM: 30-40 min recovery jog (post sunday long run)
Tuesday: AM: Lower body strength
Weds: AM: Treadmill intervals (generally 4x400m at desired mile pace, reducing rest interval each week. Then a fast mile)
PM: 30-40 min recovery jog
Thursday: Upper Body strength
Friday: AM: Lower body Strength PM: 1 mile warm up, 30 mins 'fast as i can maintain' straight into 20 mins recovery jog
Saturday: Upper body light work
Sunday: Long run - start slow, throw a couple of quicker miles in, end slow. Aim to increase by 0.5 mile per week until maintaining around 15 miles.
Thanks in advance for any replies,