I have been looking over my old training plans from years past and none of them fit to where I currently am with my conditioning and where I want to go with my training. Typically this time of year I have several months of core and muscle training behind me and am ready to really start building up the endurance, unfortunately after almost a year of home renovation it is an entirely different scenario.
Before I list my current outlook on training let me talk about my racing goal(s) for this year. My first goal is to complete the 80K (50-Mile) Fidelitas Night Run on June 22 in under 10 hours. I took a break from this run last year, so need to build up to this distance again. I was considering a 100K race 3 weeks before this run, but considering my current condition, I think it is too much too soon. From May to July I plan on completing at least four 50K races, most of them trail races. I hope my training and racing will leave me in shape to run a marathon under 4:15: (my best marathon last year was 4:49) at the end of August or September. These are fairly vague goals, but at almost 54 years old, I have to be careful about setting overzealous goals.
For the next two months I want to try the following training plan:
Monday: Cross training
Tuesday (or Wednesday): 16 km (10 mi) run, marathon pace or faster
Wednesday (or Tuesday): Cross training
Thursday: 16 km run, 1 minute slower than Tuesday
Friday: Rest or light cross training
Saturday (morning): 16-20 km, 1 minute faster than long run pace
Saturday (evening): 8-11 km, recovery pace
Sunday: 25-34 km, long run
To test this training I am running a 6-hour benefit race in March, last year I ran 46 hard kilometers, this year I am looking for an easier 50. I will reevaluate my training after this race, as my focus will turn to training for the 50-miler, which has a lot of hills.