Something fairly basic
As a 45-49 aged runner my best 5000m time has been 20:25.0 in 2002. In recent years sub-21 minutes has been difficult, so how can I manage to turn things around? I plan to do something fairly basic... train for the event.
Running diaries are useful tools but they can sometimes be deceiving. Last year after looking at old diaries I said in a club magazine editorial that I "run poorly off low weekly mileage". I should have said "I sometimes I run better off higher mileage". With my best 3000 metre times, some were run off a preparation of 50-70 kilometres per week and others off 90-100.
So... what is low mileage? For me, it is 50-70 kilometres per week. Any mileage where you're not really bothered about adding it up. For an elite runner, low mileage might be 120-140 kilometres per week. Kathy from Calwell has shown me some interesting articles on mileage and training research which are worth reading.
During winter I plan to train 'around' the 5000 metre event. I will do speedwork where I run faster than 4 minutes per kilometre pace, 2k or 3k time trials at goal pace and steady but not slow 'other' runs for up to 50 minutes. There will also be short cross country races. The 'Sunday long run' is missing but every second or third week I might do a 60-75 minute run just because I like long runs!
In future posts I'll outline my planned training in more detail. It will be a modification of Frank Horwill's schedules. I want to have this plan accommodate Geoff's Parliament House sessions and the Calwell group's winter training.