Hi all, hope everyone's well and keeping safe.
Need some of you're advice please - jogging every day up to about 50 mile per week, wonder I'm doing 3 days LHR training at 16 Min/mile pace about 7/8 miles in 2 hours to the Maff formula and then 1 day at tempo zone 3/4 about 11:30 min/mile pace covering 5/6 miles over an hours training after setting my Lactate threshold via the 80/20 running by Matt Fitzgerald and sticking to the new HR zones instead of the basic default ones from my Polar M430 oh and I use a Polar H10 chest strap and disable wrist based HR.
Does this approach sound OK to you all or do I need to change the way I'm doing each day by adding zone 3/4 intervals of a few mile onto my LHR training for each day or keep each day seperated into LHR for the total jog and then each tempo session just a tempo session with no Zone 1 mixed in with it??
I'm 55, come from couch to where I am at the moment and 4 Stone lighter, but the weight is now stabilizing, but pleased with my progress and not aiming at upping the pace yet but will hope that I progress with my pace but steady as she how's right now.
Thanks All. Paul.
Comments
Well done on the progress so far, a fantastic achievement to get the 5k done and lose 4 stone.
50 miles is a lot of running each week - more than I do except in the last month or two of marathon training.
To me, your general plan seems reasonable overall. I think most coaches that I've read would tend to suggest keeping some of your easy runs each week as easy runs, rather than adding some tempo pace to each one. You could try adding a few tempo miles in the middle of one of your lhr runs (I'm assuming this is low heart rate BTW, easy pace) each week and see how you feel. Another thing you could maybe try, if you're keen to test something a bit different, would be some fartleks or strides in the last mile of one of your easy runs - run a bit faster than your tempo pace for brief periods/distances (maybe 20-30 seconds, or pick a tree/lamppost up ahead as the target) then run easily again for a minute, and repeat this a few times. Again, see how this feels - you might love it , you might hate it.
In the grand scheme of thing , it all depends on what you want to get out of your running, and where you want to go with it. There's no need to force changes you don't want if you are perfectly content with what you're doing and where you are already
Given your easy pace, your tempo pace seems reasonable - if you can do it for 90 minutes it's probably technically a bit slower your actual tempo pace - it's often quoted as the pace you can run for an hour. Do you keep the pace steady throughout that run, or have an easy start /finish , and a faster middle section?
Sounds like you're doing all the right things at this stage - keep going, and it'll likely just gradually progress.