njtom wrote:
Question for masters: I am 63, run low mileage (< 20 mpw), but like to do intervals on the track. My 5K times aren't nearly what they were years ago, but I've managed to break 30 again and I think I can break 29 before the 'season' is over. I know, it's slow, but for 63 it isn't bad. I have three races left this year, last one in November.
Anyway, my question is about what to do during the winter months when there are no races planned. Base work, of course... I want to be 20+ mpw consistently. But do you do any speedwork at all? Are strides enough? I'm a little concerned that, at my age, if I get too far away from speed for a few months, it will be harder to get it back. I also realize that I can't just head to the track every week all winter.
I would consider one day a week 2-3 miles volume of tempo runs of 500m-1,000m with 1-2 minutes rest recovery. Also, a second day of 1 mile volume of repetitions of 100m-400m with 1/2 the distance recovery.
Igy