I read your Easy-Medium-Hard low mileage program and it struck a chord with me. I ran something similar way back in high school (I'm 38 years old). I quit our bad XC team to run road races, and my 5 and 10K times dropped from 18 and 37 minutes to 16 and 34 minutes, respectively, over a 4 month period. I would simply run hard one day, easy the next, about 60 miles per week. I ran two years of XC in college as a D1 walk on, but never got below 34 minutes for 10K. Looking back at my workout logs, I'm quite certain I left my best races in practice because I ran some tremendous interval workouts, invariably leaving me with dead legs for our Saturday race. I should have been much faster than my high school times, but I only equaled them. I lacked speed--my best 400 was only 58 seconds, best mile was 4:32 in a solo time trial as a college freshman.
Anyway, I'm getting back into the game, like a number of people here. I've been running for 3 months, and am up to around 30 miles a week. Due to my workload and family obligations, I can only run very early in the morning, for about 45-50 minutes max. On rare occasions I can run in the evening after work. Weekends are more flexible and I plan on doing a Sunday long run.
So, I've started your 3-Zone rotation. Been doing it for 2 weeks now. I do Day1-- very easy; Day2-- moderate tempo; Day3-- fartlek, what feels like race pace. I'm at 35 minutes per day right now, but will work up to 50 minutes per day. I'm not too concerned right now with my pace, though I can feel myself getting stronger and faster every day. Plus, I like the fact that I don't have to think about my training--it's already set. I haven't raced at all in 15 years, but I plan on doing a 5K within a month or two to see where I stand.
My goal is to break 34 minutes next year (2009). May not be feasible, but I'll give it a shot. If I do, I'll talk to you offline about maybe coaching me to go even faster. I'd love to talk more about this 3-Zone plan. Good stuff!
Last edited by Pastuso on Thu Sep 04, 2008 1:30 pm, edited 1 time in total.