Hello everyone,
I'm in my mid-40s, and I want to see if I can achieve a good 100m time (low
12s) and mile (under 5) in the next 12 months. For context, I've been fairly
inactive the last couple years (work and parenting demands) but now I have some
time to train as my kids are growing up. I'm ~180lbs at 5'9" but I can
lose weight easily with healthy eating. I ran a 5:55 mile the other day without
any running training in a year, which makes me optimistic. But I was definitely
struggling. I ran a 4:20 mile in college and 8:30 3K.
I would be grateful for any suggestions you might have on concurrently improving
both sprint speed and middle-distance endurance. Is there a certain way to
structure the training cycles that might work best over the next 12 months? Any
effective workouts (running or weights) you have done? I would like to keep
weekly mileage around 10-20 miles if possible as my body does better with lower
volume / higher-quality, and I avoid injuries more.
Thank you for any advice you might have!