Since August, I've started running. I never did much of sports before with lots of movement because of my blister forming condition (luckily I have the mild, simplex, variant), but it seems that the conditioned environment in my gym is OK for running and sports in general without (much) blisters. I do this to show off to myself: Even if I have a medical condition, I can still do things I never did before because of the lame excuse of that same condition.
My normal workout routine, 2 to 3 days a week is a warmup (cross trainer, 10 min.), free weights (around 1h.) and then running. I started running as a cardio exercise, but more and more I feel addicted to it.
I progressed from nothing to under a 6:00 pace on the 5km. following a (variant of the) C25K program. My steady pace is around 6:40 (9 km/h). I am a 36 year old male, 180cm / 74kg (5'11" / 163 lbs)
- 5K under 30 min. (check)
- 60 minutes of running (I'm now doing 40 min @ 6:40 and feel that I can do 1 hour, but am not hurrying this too much to prevent injuries)
- 10K under 60 min. (effectively lowering my pace to 6:00 on the long run).
- 5K under 25 min. and even better, under 22 min.
How should I train to reach my latter two goals?
What I am now trying to do:
- day 1: long run (steady pace, but add some minutes to the former run)
- day 2: kind of HIIT (just restarted the same C25K program, but doing 9km/h for my slow pace and 12 km/h for sprint pace, eventually this should bring me to 5K in 25 minutes)
- day 3: short run (5K with 6:00 pace and increasing speed near the finish if I feel for it)
This is a schedule I feel myself comfortable with, but maybe you can help me with improvements or advise in general.