I want to run faster!
Hi! I want to run faster. I took about 15 years off running and started again five years ago. I ran my first race in 20 years two weekends ago (10k, 38:05 official time - but the course was short) and decided to sign up for another race in six weeks (on 11/11). The training program I was using greatly improved my fitness level, but I don't think it did enough to improve my overall speed, which I consider a weak point. So, I searched around for a program that might be better suited to what I need and found here.
Anyway, I am 38 (39 next week), 190cm and about 74kg. I run daily or nearly so, but have 3 small kids so generally can only train late at night when they are sleeping.
I ran a 4k yesterday as suggested: 14:48 (coincidentally that is exactly 888 seconds)
I don't have a heart rate monitor, so can't help with that.
Anyway, I will start your program tonight, which will give me two cycles prior to race day, but am not sure of the exact times I should shoot for. The sub 35 program is too fast for me now, and the sub 40 seems too slow. I was planning on splitting the difference, but would accept any advice. Thanks!