Re-discovering running speed?

[MC Bodge]

Having returned to regular running, (with a new, mid-foot & short stride) after a series of injuries (touch wood, hang up some lucky horseshoes, make sacrifices to the gods etc.), I took it quite easy for 2 months, until recently. Having tried to intriduce some faster running, I've discovered that I'm not feeling that quick....

In the past (in my 20s) I was able to do a bit of "going for a run" on a mix of road and trail over various distances (with the occasional sprint between lamp posts) and that allowed me to do my only 10K in a shade over 40min and my only half marathon in 1.5 hours.

In my mid-late 30s, I've now realised that I'm going to have to be more systematic about it if I am ever to achieve a 40 minute 10K again. I appreciate that I'll never be as quick off the mark as I was when I played rugby in my teens, but I'm hoping that I can re-gain some of my speed endurance. I'm still the same weight as I was (~13st), so that's a help.

I suspect that the key lies in doing intervals and speed work.

I also cycle 3-4 days a week at the moment.

Any suggestions for broad training ideas for 3-4 times a week?

Thanks


ps. Fingers crossed, no injuries...

Edited by MC Bodge on Tuesday 15th July 09:44

[spikeyhead]

My best suggestion is to post in the running thread