New subscriber to site and magazine. First post. So apologies if I'm not fully etiquetted up here.
I'm a 43 yr old ex rugby player who began running seriously last year. Ran Shakespeare marathon in 3:51 and Amsterdam in October in 3:32. I'm 15stone and 6'2" with a 'big engine'. I'd like to see if I can get towards 3:15 at FLM 2006. I've run so far on purely a milage regime and have joined a running club running on a Wednesday night with a fast group (for me) - so I feel I'm improving on the last year. My question? To crack 3:15 will I need to do all that fartlek, VO2 threshold, running with gels stuff? Or will I just be able to run faster in training and get better?
Also, a slow long run of say 10 miles now doesn't seem as beneficial as it did a year ago when my body needed training - is this kind of training still doing me good?
Thanks for any advice and good luck with your training.