[Hemerocallus]

Hi folks!<br><br>
I need some advice. I'm an older off-and-on runner who'd like to get a little more serious about properly training and do a little competing this season. I've been doing low HR training since the beginning of December, to increase my aerobic endurance and keep myself from doing too much/too fast and hurting myself, after having recovered from a bad ankle sprain last summer.<br><br>
At the end of April, I hope to start into some trail racing ......at relatively short distances (5 to 13 k). My LRs are up to 7 miles now, and I'm running every other day.........with cross-training (still low HR), strength work, or rest on the alternate days.<br><br>
At what point should I break from the low HR routine and start adding in the intervals, tempo runs and hill work?<br><br>
Thanks!

 

[mykemp1971]

My opinion would be when you have a good base, and you are regularly running at least 30-40 miles per week, throw in a day of tempo or some intervals, hills or fartlek. So maybe when you are consistently running 30 or so miles a week for 5-6 months.<br><br>
Don't over-do, start off with just 'one key' workout a week, the rest, just do at a low HR, and steadily build your miles. If that works, then maybe add another day (once you have more base).

 

[RandMart]

A very wise person on slowtwitch.com used to have this in his signature:<br><br><i>"Speedwork is the icing on the cake; but you don't have cake yet."</i><br><br>
When you think you have "cake" ... then add the hills, intervals,etc.<br><br><span style="font-size:xx-small;">Right now, I'm lucky to have brownie.</span>

 

[VictorN]

For the distances you are planning on racing, I'd get my long run up to 12-15 miles and have the weekly base to support that before considering any tempo work or intervals.<br><br>
Victor

 

[tigger]

You should start hills immediately. They help develop leg strength and should be done before you do any serious speedwork. I think you can also probably do 20 min per week at threshold pace as well, as long as you stay under your threshold and not over.

 

[Hemerocallus]

Thanks, guys..... I hear you.<br><br>
But considering that I'm over 50, have no interest of EVER doing a marathon or even another HM, don't plan to be running more than 4 days and 20 miles per week any time soon, and am pretty comfortable but not at all challenged with what I'm doing now...................... lemme rephrase. How long before the first 5 k of the season should I start thinking at least about picking up the pace a bit? I'm not expecting to be tearing up the course, just getting a semi-respectible finish in my age group, i.e not completely sucking. I do understand that I shouldn't be adding too much, too soon... which is why I've spent since July just slowly rebuilding the base to where I am now.<br><br>
Besides, my cupcake's yearning for just a tiny little bit of icing... just to keep things fun. Maybe just to attack the odd hill, like I know I can, instead of walking it to keep the old HR down.

 

[Hemerocallus]

Thanks for the thoughts, VictorN and Tigger.<br><br>
I can certainly hold off the real speed work for some time yet..... at least until the snow's off the local track. But I live in an area of serious hills and they've have been calling out to me................ "Naaaaaaaancy.... we know ya wanna!!!"

 

[mykemp1971]

Wow! That's a great saying.

 

[tigger]

I'm 57 and I HATE intervals!<br><br>
Based on what you've added (You want to do well in 5k races) I would suggest you NOT pick up the pace for most of your runs. My original suggestion for 20 min of one run to be at threshold pace still stands, or you can convert this to cruise intervals of a mile or so at threshold pace with a minute or so jogging in between. The more hills you run the stronger you will be, so I recommend you run all of your runs on hills if possible. But stay at an easy pace, running according to how you feel.<br><br>
If you have a goal race you can add a couple of sessions of intervals about a month before the race. I don't focus on 5k races, so I don't know exactly how far, but likely 400 to 600 meters (say a half dozen or so) with 75% jogging rest time in between intervals. Do the intervals at a second or two per 400 meters faster than 5k pace.

 

[CIAU80]

Try doing an easy fartlek session once a week pick up your speed for 30 seconds to 2 minutes and speed up the hills. It's a good way to start getting ready for racing. At your level 35-40 minutes would be a good workout. Cheers

 

[Hemerocallus]

Thanks for the input guys! Great advice all around!<br><br>
.............I'll continue building the volume slowly and start with a few harder hills on my next outside run this weekend.