Posted: 22/06/2014 at 15:52
Thats good, gives me an idea of were i need to get to if I want to get quicker with time
At the moment I do 2 sessions per week (quality) so with time I was hoping to incorporate a 3rd run. I saw an article with steve jones a few weeks back which was interesting, ill try find it again and he had his athletes do 5 quality sessions over 2 weeks (1 x tempo, 2 x long intervals, 1 x short intervals and 1 x hills session) with a long run every sunday and then just easy and recovery runs added in between those sessions.
What was your weekly millage Scott when you were fully fit and running sub 16 for 5K? would you be willing to put up an example of a week you were doing just for me to get an idea.
At the moment im doing 35 miles per week and im increasing it by 10% every 2-3 weeks to avoid injury.