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The Unofficial 'Running Science' 5k Plan for Old(ish) Folks

Here it is. At last:

My own 5k plan, designed from the workouts and ideas in Dr. Owen Anderson’s excellent book, Running Science.

Before the unveiling, let me explain the key design principles of the plan. 975 more words

Running

Unofficial 5k Plan for Old(ish) Folks: The Key Workouts

This post is going to outline the key workouts of my Unofficial Running Science 5k Plan for Old(ish) Folks. It’s not a plan yet, though, just a bunch of workouts and some explanation about the reasons behind each. 1,307 more words

Running

And the results are...

Pretty much what I expected. 22 minutes flat, which was 7:06/mile, or almost 40 sec/mile slower than my recent best.

The good news:

Running

Unauthorized 5k Plan for Old(ish) folks, Key Workout 1: Circuit Intervals

Running Science is big on strength training: whole body to start, then moving to more running specific and explosive drills. Strength is always a good thing, but drills like this are great for an old(ish) runner like myself because they combat the tendency to lose muscle with age and also help prevent injuries (like the one I’m recovering from now, hopefully). 557 more words

Running

The Unauthorized Running Science 5k Plan for Old(ish) Folks

I’ve been reading Running Science, by Owen Anderson, and am freshly inspired. The book is pretty technical at points, digging into the biological processes of lactate conversion, for example, but I appreciate that. 92 more words

Running