COACH WIZARD 1 wrote:
I tested out the track in Södertälje today.Haven't run on track since a year ago when I visited here. The good news I tested to just very easy jog a km as warm up and I was surprised it was 5:50 min just jogging that easy. So soon I will try jogg this pace at firstly 5 km sustained and put in threshold intervals too and keep on the hill reps. To run my goal 20 min at 5000m I need e.g run 15x 400m @ 94 sec with about 60 sec rest.Looking promising to achieve really.🇸🇪🧙🏼♂️🇸🇪
A 65 y/o is going to race a sub 20 min 5K on less than 10 mpw?
Where is the easy mileage to support the speedwork?