A simple plan for a simple man
My plan borrows from Yoshihisa Hosaka — the World's best M60 marathoner, who repeats the same training day ad infinitum. In my plan, I repeat the same two training days. The first day calls for a longish easy run — 90 minutes to an hour 45, which is around 14 to 16 kilometres at my pace. The second day is short — 7 or 8 ks, run as some sort of workout. This could be as simple as a sustained upper aerobic run, to as complicated as 8 x 400 metres with 200 metre jog recoveries preceded by a set of Pete Magill drills. I'll decide on the day what I think I need/can cope with/would enjoy.
Every eighth day will be a rest day. That bit is borrowed from the training of Paula Radcliffe and Mara Yamauchi. The diary will look something like: 16, 7, 14, 8, 16, 7, 16, Rest. What is the thought process behind my simple plan? Day one is for cardiovascular endurance but is gentle running, so easy on the legs. Day two is for running at efforts somewhat slower than (or faster than) 5k race-pace, and using race-pace form. I think this modest plan will help me hit a sweet spot of training that produces improvement. On the weekends I'll run on soft trails through local bushland with friends and curious kangaroos.