Thanks for joining us and thanks for reaching out with your training questions.
I´m your Boost coach and I have taken a look at your plan. I did a few corrections based on these observations:
- There is a consistent relation between your 5K estimate and your 10K + half marathon race times. Your last marathon I will guess you can do better, even better than your current target 4:30. But better be safe. Let´s see how far we can get you.
- You do have a pretty good running experience and of course you will expect some training challenges. Actually if you had looked into your plan later on it did contain intervals etc. But now I have stepped up a bit the challenges in the new version.
There is also a couple of uncertainties, which you might be able to help me with, so I can optimize your plan even further:
- First, do you not train more than 1-2 days per week currently and is it a while since you trained regularly? Or can you tell me more about your training level right now, e.g. how many days per week etc.
- You have set your weekly training effort to 3 days. This is absolutely minimum to train properly. Is there any chance you could train 4 days a week later on?
- Also, you raised a flag regarding some of the speed levels - that they seem too slow. In the near future, I would ask you to run a 6-min test. How many meters can you run in 6 minutes at full speed? This will tell us a lot about your current ability. Then we might be able to adjust your speed levels.
BUT, that said. One of the very important training principles rarely communicated and understood, is that in order to get faster, you need to train slower in many of your runs. This is why your Z1 speed seem so slow. Think of it this way: If you run too fast on most of your runs, you wont be able to run as many kilometers a week without risking injuries. And then - on the intervals and hill sessions you will be able to release much more energy, because you have held back on your Z1 runs. So you both need to run slow and fast - not in between. In that matter you both train your speed and you endurance. This is a proven principle and I´m sure you will soon find out you get faster. But comming back to your ideal speed. If you can do that 6 minute test it´s truely a very precise way to set the speed levels.
I hope this both answers some of your training questions and helps to get your plan in place. But let me know what you think and please give me some input regarding the above questions.