This program was recommended to me by @dewd2
and i decided to give it a try. I never have done any type of structured program before, so i'm kind of excited about this. My goal is to be able to run 10k, and also improve my time on 5k. It seems like this program will do both (if i can do it).
All runs will be low intensity, and on rest days i will just do a leisurely walk. I normally exercise at a much higher intensity, but many are telling me that lower intensity will improve my distance and eventually my pace will improve at the same intensity over time.
The program is 8 weeks ending in a 10k run after 2 rest days. Upon completion i will do a couple rest days (just walking) and then run a 5k to see if my pace has improved. I have a feeling it will.
I will be using RPE in conjunction with HR. I have dug through the last year of my garmin workouts and was able to get a pretty good determination of my max heart rate and my lactate threshold. I then set my zones on my garmin to use %LYHR. It automatically set the zone percentages, and they correspond pretty well to what i perceive in each zone. @AnvilHead
posted a link that grouped the RPE numbers into the 5 heart rate zones, so i added them to each zone and they pretty much match up to what i feel in the zones that garmin set for me.
Here is the plan i will be following, and i added an "actual" row that i can put what i actually did on each day.
And here are the zones and RPE i will be using for the program.
I will update this thread with my progress as i go along, and it just goes to show... even an OldAssDude can learn new stuff.
Thanks for the help guys, and wish me luck.