No drugs wrote:
First, please answer some questions.
How old are you? 40 or 50 in inbetween
When is the last time you raced?
What was your time?
What is your PR from way back when?
What have you been doing lately?
What part of the region do you live in?
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I'm 52. I raced last 5 years ago and ran 2:20 off of little training.
In college, 2:01 in training when my primary event was 5000m [14:50 best].
I did A Summer of Malmo, building up to 12 runs a week. Presently, Mon-Fri in the morning 40 minutes easy; Mon, Tues, Thurs afternoons 40 minutes at a faster pace; Wed 20 min tempo; Fri 4 x 4 minutes with 2 minutes rest; Sat light jog; Sunday 6 X 45 sec race pace.
I live in the North-East so there is snow from Dec-March, but I can get to an indoor track 1-2x's a week.