vo2 test analysis

In article said:

My only race so far is a half marathon in 1:42. My
immediate goal is to achieve a sub 20 5k in 6 weeks.

That's quite a gap -- a 1:42 HM is as good as a 22 minute
5k. But the half marathon might not reflect your ability, so
it could still be doable.

Six weeks isn't really long enough to do serious preparation
for a race. 3-6 months would be better. At best, you'll be
able to get in some sharpening work before the race to boost
your speed a little.

Quoted message said:

Given the above, does anyone have any advice about the
sort of training I should do, what my potential might be
and how I should go about achieving it?

Not really. Your VO2 max is high, but that doesn't tell us
anything about how you'll respond to training. Your half
marathon time seems to indicate that a sub 20 goal in 6
weeks is near impossible, but then the half marathon may not
be a very good indicator of your ability, and if you're
relatively new to this, rapid progress may be possible.

A brief description of the training that you have been doing
over the last 6 months would be helpful.

For example:
(1) What is your average milage over the last week ? last
month ? last 6 months ?
(2) What sort of speed work have you been doing, if any ?
How often ? For how long ?

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

<[email hidden]> wrote in message

Quoted message said:

Being the information addict that I am, I did a vo2max
test on a treadmill with a gas analyser. Due to some
electical interference the HRM misread for part of the
test so the numbers here might not be as accurate as they
could have been. Also, my heart rate was increased by
changing elevation on the treadmill, rather than changing
speed. That was a pity as I wanted to know vvo2max. Maybe
next time...

Anyway, here are my results:

LT HR 158 AT HR 170 (called RQ1 on the test) HR max 181
(that was all I could do, though I've managed 186
previously) VO2max 67.6

My only race so far is a half marathon in 1:42. My
immediate goal is to achieve a sub 20 5k in 6 weeks.

Something is weird with your test numbers... but I'm no
expert so who knows.

YourVO2max is a fair bit higher than mine and I can run a
half marathon well over 20 minutes faster than you. Your 5k
goal pace is about the same as my full marathon goal pace.

Maybe there are other variables that I'm not thinking
about...?

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."

In article said:

In article <[email hidden]>,
[email hidden] wrote:

Quoted message said:

Quoted message said:

My only race so far is a half marathon in 1:42. My
immediate goal is to achieve a sub 20 5k in 6 weeks.

Quoted message said:

That's quite a gap -- a 1:42 HM is as good as a 22 minute
5k. But the half marathon might not reflect your ability,
so it could still be doable.

Heh, you've got to have goals. They might not be
achievable, but...

Quoted message said:

Six weeks isn't really long enough to do serious
preparation for a race. 3-6 months would be better. At
best, you'll be able to get in some sharpening work before
the race to boost your speed a little.

Let's hope so.

Quoted message said:

Quoted message said:

Given the above, does anyone have any advice about the
sort of training I should do, what my potential might be
and how I should go about achieving it?

Quoted message said:

Not really. Your VO2 max is high, but that doesn't tell us
anything about how you'll respond to training. Your half
marathon time seems to indicate that a sub 20 goal in 6
weeks is near impossible, but then the half marathon may
not be a very good indicator of your ability, and if
you're relatively new to this, rapid progress may be
possible.

Quoted message said:

A brief description of the training that you have been
doing over the last 6 months would be helpful.

Quoted message said:

For example:
(1) What is your average milage over the last week ? last
month ? last 6 months ?
(2) What sort of speed work have you been doing, if any ?
How often ? For how long ?

Ok, this is my running career in a nutshell:

I'm 38. Been running on and off for years, but typically
only a couple of times a week for a few months of the year.
Never enterered or even though about any races, until: This
year, Jan 5, weight 76+kg, body fat 25% (sorry mcelroy), I
decided it was about time I got back into condition. Feb 29
10.9 mile multi-terrain race 1:39, 34th percentile, 66.7kg,
16%bf Apr 25, 1/2M 1:42, 28th percentile, 65.7kg, 14.5%bf

Although I do have every run logged, it's in so many
different places that it's not easily summarised. Typically
though, I've done 3-4 runs per week for 20-35 miles since
the beginning of the year, and I also play squash 2-3 times
per week. For the half marathon I did 4 speed interval
sessions of 4x800 or 3x1600 meters. Mileage for the last two
weeks is 37 and 22.

So I realise I need to do a lot of speed work and am
starting now. Today I did 6 x 400m at approx 90s/400m (GPS)
in a 10 mile run.

Paul

In article said:

In article <[email hidden]>,
[email hidden] wrote:

Quoted message said:

Quoted message said:

My only race so far is a half marathon in 1:42. My
immediate goal is to achieve a sub 20 5k in 6 weeks.

Quoted message said:

That's quite a gap -- a 1:42 HM is as good as a 22 minute
5k. But the half marathon might not reflect your ability,
so it could still be doable.

Some more about why I think I might be in with a chance for
sub 20 minute 5k:

The half marathon wasn't flat, I reckon that I could've done
1:40 on the day on a flat course. According to
teamoregon.comwizard.phpOpen ↗ that would
give me a 21:09 5k prediction. I'd come back from holiday
two weeks before the half and wasn't at peak fitness. My
vo2max shows at least that I'm fit now. That's got to be
worth another minute and gets me down to 20:56. I aim to be
63kg on race day which would put my vo2max at 71.9 assuming
equal fitness. According to this:
vo2max.com.frphysio poids.htmlOpen ↗ that could cut my
half marathon time by let's say 4 minutes. That's down to
1:34. Voila 5km prediction 19:52! :-)

Paul

In article said:

Something is weird with your test numbers... but I'm no
expert so who knows.

YourVO2max is a fair bit higher than mine and I can run
a half marathon well over 20 minutes faster than you.
Your 5k goal pace is about the same as my full marathon
goal pace.

Heh. I'll swap you my vo2max for your marathon pace 🙂

I emailed the tester and asked for information about the
test accuracy. His reply was that it's +/- 10%. So if it's
+10% then I could be down to 60, which is still high but
maybe nearer the mark.

Since I play a lot of squash I wonder if my aerobic
condition can be somehow more squash specific than
applicable to running?

Anyway, I'll perhaps do another test at a different facility
in 6 months or so.

Paul

In article said:

Heh, you've got to have goals. They might not be
achievable, but...

Basically, to be at a sub 20 5k level, a 1:42 half marathon
should feel like an easy jog. So you've got your work cut
out for you.

Quoted message said:

I'm 38. Been running on and off for years, but typically
only a couple of times a week for a few months of the
year. Never enterered or even though about any races,
until: This year, Jan 5, weight 76+kg, body fat 25% (sorry
mcelroy), I decided it was about time I got back into
condition. Feb 29 10.9 mile multi-terrain race 1:39, 34th
percentile, 66.7kg, 16%bf Apr 25, 1/2M 1:42, 28th
percentile, 65.7kg, 14.5%bf

Although I do have every run logged, it's in so many
different places that it's not easily summarised.
Typically though, I've done 3-4 runs per week for 20-35
miles since the beginning of the year, and I also play
squash 2-3 times per week. For the half

In the long term increasing that to 4-5/week would help. But
probably not for now-- you're too close to the race for
milage increases to help. Might be a good idea to either get
in another "long" (2hrs or less) run or if you like another
overdistance race (10k would be good) about 4 weeks out.

Quoted message said:

marathon I did 4 speed interval sessions of 4x800 or
3x1600 meters. Mileage for the last two weeks is 37 and
22.

So I realise I need to do a lot of speed work and am
starting now. Today I did 6 x 400m at approx 90s/400m
(GPS) in a 10 mile run.

A 6x400 session will do wonders for your mile times, but
it's not going to have as much carryover to 5k performance.
I'd suggest 4x1200 for 3 weeks, then do the 6x400 workout in
the last 3 weeks (it's an easier workout so you'll still be
able to stay fresh).

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

I'll add another vo2max data point that may help support
your high measurement and slow running times.

I had my vo2max measured on an exercise bike and it was
60.3. But my first 5k running race shortly after this
vo2max measurement was a slow 21:53 (after 4 weeks of
running 20-25 miles).

My prior training had been cycling, not running, so I was
not well conditioned for running. I want to find out how
well I can run, so 6 weeks ago I started running 20-25 miles
a week (the 5k race was 2 weeks ago). I'm planning to up the
mileage slowly and run another 5k in 6 weeks or so.

I'm shooting for sub 20 next time and I'm hoping that after
many months of training I can run one at 6 min/mi pace. but
this may all be wishful thinking on my part... I'll just
have to wait and see.

-danny

[email hidden] wrote:
: In article <[email hidden]>,
: SwStudio wrote:
:> Something is weird with your test numbers... but I'm no
:> expert so who knows.
:>
:> YourVO2max is a fair bit higher than mine and I can run
:> a half marathon well over 20 minutes faster than you.
:> Your 5k goal pace is about the same as my full marathon
:> goal pace.

: Heh. I'll swap you my vo2max for your marathon pace 🙂

: I emailed the tester and asked for information about the
: test accuracy. His reply was that it's +/- 10%. So if it's
: +10% then I could be down to 60, which is still high but
: maybe nearer the mark.

: Since I play a lot of squash I wonder if my aerobic
: condition can be somehow more squash specific than
: applicable to running?

: Anyway, I'll perhaps do another test at a different
: facility in 6 months or so.

: Paul

In article said:

I'll add another vo2max data point that may help support
your high measurement and slow running times.

I had my vo2max measured on an exercise bike and it was
60.3. But my first 5k running race shortly after this
vo2max measurement was a slow 21:53 (after 4 weeks of
running 20-25 miles).

4 weeks is barely anything -- your times will drop
rapidly in the first 12 weeks or so of training. The best
goal to set at this stage is to train consistently --
performance will improve rapidly (but who knows how
rapidly ?) as a result.

Quoted message said:

I'm shooting for sub 20 next time and I'm hoping that
after many months of training I can run one at 6 min/mi
pace. but this may all be wishful thinking on my part...
I'll just have to wait and see.

Sub 6 for 5k is probably doable long term if you're prepared
to do the work.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article said:

In article <[email hidden]>,
Donovan Rebbechi wrote:

Quoted message said:

Quoted message said:

In the long term increasing that to 4-5/week would help.
But probably not for now-- you're too close to the race
for milage increases to help. Might be a good idea to
either get in another "long" (2hrs or less) run or if you
like another overdistance race (10k would be good) about
4 weeks out.

I like doing long runs. I'm not that keen on anything less
than 10 miles unless I have no time. I did two > 15 mile
runs in the last two weeks.

That's great if your body is adapted to doing them -- but
also consider reducing the length in the last 3 weeks. A 10
mile run off a 30mpw base is not really an easy training
session, so doing 4x5miles a week in the last 3 weeks for
20mpw will help you get a little more bounce in your stride.

Quoted message said:

Quoted message said:

A 6x400 session will do wonders for your mile times, but
it's not going to have as much carryover to 5k
performance. I'd suggest 4x1200 for 3 weeks, then do the
6x400 workout in the last 3 weeks (it's an easier workout
so you'll still be able to stay fresh).

Thanks for that. In these interval runs should I aim for
any particular pace or heart rate, or just to run them as
fast as I can?

For the 4x1200m runs, try and maintain even pace. The last 2
should be very hard. Jog 400m for the rest. Don't bother
trying to do the "rest" at a fast pace. For example, I do
1200m reps at 5:20-5:40 minutes per mile, but my rests are
at about 9:00 per mile.

Do the 400m reps at a pace similar to an all-out effort for
1 mile. Or just gradually increase the pace on them and do
the last one as fast as possible.

Quoted message said:

What about rest periods?

400m jog rests for both. Do the rests really slowly, no
faster than 9 minutes per mile, as slow as 12 minutes per
mile if you like. The idea of the rests is to just keep
moving and catch your breath.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article said:

Thanks. I've just seen a local 10k on this weekend that I
think I'll do to give me a better idea of my goal. If I'm
correct at thinking I'm at about 1:39 half marathon time,
I should come in a little over 44 mins on the 10k, leaving
me with a minute to cut off my 5k time in six weeks.

Incidently, I've just come back from a lunchtime run of
just over 10 miles in 1:25. My aim was to keep at 70% HR
throughout the run, which I did. First half outbound was
40:38 and second half 44:43. Not sure if that tells you
much, but according to the oregon pace wizard, for 10 mile
easy runs I'd be running at 1:32 to 1:38 at 138-144 HR (I
averaged 142) on a 1:39 half marathon time.

That is a very good sign -- as you say, you're probably in
shape to break 21 for 5k, though you could be faster than
that. Your fatigue resistance is at least in the right
ballpark, which gives you a good chance of getting there
with some speed work.

BTW, it should go without saying that with 6 months or so of
solid, consistent training, you could easily be much faster
than this, probably below 19 minutes.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article said:

Something doesn't add up here...

It's possible that your VO2max test result is wrong (too
high), and even if correct VO2 is not the best predictor
of race (velocity at lactate threshold is much better).
But there is a large difference here between VO2 and race
performance. Your VO2 implies at least the potential to be
elite or sub-elite--Jack Daniels' equations would put your
5K potential at sub-16--but your racing performance is
squarely in the mid-packer zone.

I must admit, I was very surprised with the result,
expecting something in the low to mid 50s. I did a cooper
test a couple of weeks ago in which I ran 3k in 12 minutes.
Cooper equates that to 55.8. I've no idea how accurate a
Polar S810i is, but that gave me a score of 53 using it's
heart rate variability formula. The Oregon race predictor
scores a 3k race in 12 minutes as a vo2max of 52.7. (I'd
forgotten about the 3k, that gives me a sub 21 5k already).

Quoted message said:

You might simply be a "victim" of too few miles to reach
your potential, and if you get into the 40-70 mi/wk range,
you may be able to go much faster. But my impression,
really, is that you have not been training to develop the
"strength" necessary for high-end racing. You like long
runs, which I think means you like to go long and slow,
and you do some short speedwork (with too much rest I
think). But you are not doing the hard mid-distance runs
and threshold training necessary to sustain the pace that
your VO2max makes you capable of. The kinds of training
I'm talking about is:

[snip workouts]

Thanks for all that, it's a bit much to take in at the
moment. Perhaps my best bet would be to join a running club?

At the moment I'm really just dabbling in running. My "plan"
was to do 5k,10k,1/2M,5k,10k,1/2M to get a racing base, get
some idea of my speed then train for a marathon in order to
complete it in an optimal time for a first marathon, i.e.
not one that I could beat 3 months later by half an hour or
something.

I'm definitely training in a completely ad-hoc way
though, one week I might to 45 miles and the next 20,
depending on how often I'm playing squash. I need to be
more methodical for sure.

Cheers,

Paul

In article said:

In article <[email hidden]>,
[email hidden] wrote:

Quoted message said:

For the 4x1200m runs, try and maintain even pace. The last
2 should be very hard. Jog 400m for the rest. Don't bother
trying to do the "rest" at a fast pace. For example, I do
1200m reps at 5:20-5:40 minutes per mile, but my rests are
at about 9:00 per mile.

Quoted message said:

400m jog rests for both. Do the rests really slowly, no
faster than 9 minutes per mile, as slow as 12 minutes per
mile if you like. The idea of the rests is to just keep
moving and catch your breath.

Thanks. I've just seen a local 10k on this weekend that I
think I'll do to give me a better idea of my goal. If I'm
correct at thinking I'm at about 1:39 half marathon time, I
should come in a little over 44 mins on the 10k, leaving me
with a minute to cut off my 5k time in six weeks.

Incidently, I've just come back from a lunchtime run of just
over 10 miles in 1:25. My aim was to keep at 70% HR
throughout the run, which I did. First half outbound was
40:38 and second half 44:43. Not sure if that tells you
much, but according to the oregon pace wizard, for 10 mile
easy runs I'd be running at 1:32 to 1:38 at 138-144 HR (I
averaged 142) on a 1:39 half marathon time.

Paul

1) If you were paying for this, the techs should have
adjusted the protocol to get you the info you wanted
(assuming you shared that request with them).
2) You can calculate an estimate of vVO2max from the
results. If you want to get an idea of vVO2max, use what
I call the Billat test.

Warm up sufficiently, go to a track and run as far
as you can in 6 minutes. Note how far you ran.
Calculate your pace and that will give you a good
estimate of vVO2max (and a lot cheaper than going
to a lab).

3) Excellent VO2max. Now for the bad news, metabolic carts
can be poorly calibrated.

4) Join a running club and get with a coach is the best way
to train. Outside of that, read several books and select
the one that you like best and follow the program. For
me, start with Lydiard, read Daniels and also Pfitzinger
for good advice and Martin and Coe's book for the hard
core science (more so than you get in Daniels or
Pfitzinger).

<[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Being the information addict that I am, I did a vo2max
test on a treadmill with a gas analyser. Due to some
electical interference the HRM misread for part of the
test so the numbers here might not be as accurate as they
could have been. Also, my heart rate was increased by
changing elevation on the treadmill, rather than changing
speed. That was a pity as I wanted to know vvo2max. Maybe
next time...

Anyway, here are my results:

LT HR 158 AT HR 170 (called RQ1 on the test) HR max 181
(that was all I could do, though I've managed 186
previously) VO2max 67.6

My only race so far is a half marathon in 1:42. My
immediate goal is to achieve a sub 20 5k in 6 weeks.

Given the above, does anyone have any advice about the
sort of training I should do, what my potential might be
and how I should go about achieving it?

Cheers!

Paul

"SwStudio" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

<[email hidden]> wrote in message

Quoted message said:

Being the information addict that I am, I did a vo2max
test on a treadmill with a gas analyser. Due to some
electical interference the HRM misread for part of the
test so the numbers here might not be as accurate as
they could have been. Also, my heart rate was increased
by changing elevation on the treadmill, rather than
changing speed. That was a pity as I wanted to know
vvo2max. Maybe next time...

Anyway, here are my results:

LT HR 158 AT HR 170 (called RQ1 on the test) HR max 181
(that was all I could do, though I've managed 186
previously) VO2max 67.6

My only race so far is a half marathon in 1:42. My
immediate goal is to achieve a sub 20 5k in 6 weeks.

Something is weird with your test numbers... but I'm no
expert so who knows.

YourVO2max is a fair bit higher than mine and I can run
a half marathon well over 20 minutes faster than you.
Your 5k goal pace is about the same as my full marathon
goal pace.

Maybe there are other variables that I'm not thinking
about...?

A lot more. For one thing metabolic carts need to be
calibrated in a specific manner and need to be given a
full on calibration at least once a year (the more the
better). I suspect most metabolic carts are
miscalibrated but as long as they give high readings
everyone likes that. Well, pace at lactate threshold is
a better predictor of performance than VO2max. VO2max
can also be influenced by hereditary factors. A recent
study in MSSE showed that some college students who
were not trained had higher than expected VO2max and
one reason was simply they had more blood and more
plasma volume than expected. Then running economy plays
a role. Economy is the amount of oxygen it takes to run
at a submaximal pace. I have a paper from the 70s that
reported on these values for the top US distance
runners at the time (Shorter, Rodgers, Pre, Kardong,
etc) Shorter had one of the lower VO2max values, but he
was amongst the most economical at the pace given.
There are issues with economy since the pace selected
needs to be one at which the athlete trains or
performs. Pre had the highest Vo2max of the lot (84.4
ml/kg/min) but one of the worst economies at 6 min/mile
pace. Of course, that was a pretty slow pace for him
while it was less slow for the marathon runners (who
often trained around that pace). I have had many high
VO2max readings (on machines that were properly
calibrated and the results verified by a different--old
school---method) and yet never ran as fast as the test
would have led someone to believe.

Quoted message said:

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."

<[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

SwStudio said:

Something is weird with your test numbers... but I'm no
expert so who knows.

YourVO2max is a fair bit higher than mine and I can run
a half marathon well over 20 minutes faster than you.
Your 5k goal pace is about the same as my full marathon
goal pace.

Heh. I'll swap you my vo2max for your marathon pace 🙂

I emailed the tester and asked for information about the
test accuracy. His reply was that it's +/- 10%. So if it's
+10% then I could be down to 60, which is still high but
maybe nearer the mark.

That is ridiculous. Do they ever calibrate the machine?
My guess is that they are using some cheap cart and
trying to make money of it. Hell, the Cooper tests you
did have a smaller standard deviation and error of
measurement!

Quoted message said:

Since I play a lot of squash I wonder if my aerobic
condition can be somehow more squash specific than
applicable to running?

Anyway, I'll perhaps do another test at a different
facility in 6 months or so.

Paul

One cannot really use a test on one mode of exercise for
another mode of exercise although a cyclist going to running
is going to be closer than a runner on a bike test.

"Danny Bon-Ray Yang" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I'll add another vo2max data point that may help support
your high measurement and slow running times.

I had my vo2max measured on an exercise bike and it was
60.3. But my first 5k running race shortly after this
vo2max measurement was a slow 21:53 (after 4 weeks of
running 20-25 miles).

My prior training had been cycling, not running, so I
was not well conditioned for running. I want to find out
how well I can run, so 6 weeks ago I started running 20-
25 miles a week (the 5k race was 2 weeks ago). I'm
planning to up the mileage slowly and run another 5k in
6 weeks or so.

I'm shooting for sub 20 next time and I'm hoping that
after many months of training I can run one at 6 min/mi
pace. but this may all be wishful thinking on my part...
I'll just have to wait and see.

-danny

[email hidden] wrote:
: In article <[email hidden]>,
: SwStudio wrote:
:> Something is weird with your test numbers... but I'm no
:> expert so who knows.
:>
:> YourVO2max is a fair bit higher than mine and I can run
:> a half marathon well over 20 minutes faster than you.
:> Your 5k goal pace is about the same as my full marathon
:> goal pace.

: Heh. I'll swap you my vo2max for your marathon pace 🙂

: I emailed the tester and asked for information about the
: test accuracy. His reply was that it's +/- 10%. So if
: it's +10% then I could be down to 60, which is still
: high but maybe nearer the mark.

: Since I play a lot of squash I wonder if my aerobic
: condition can be somehow more squash specific than
: applicable to running?

: Anyway, I'll perhaps do another test at a different
: facility in 6 months or so.

: Paul

In article said:

1) If you were paying for this, the techs should have
adjusted the protocol to get you the info you wanted
(assuming you shared that request with them).

Yep, didn't really know what I wanted out of it until I'd
done it. In hindsight I'd go somewhere else next time that
evaluates running related criteria as a primary goal.

Quoted message said:

2) You can calculate an estimate of vVO2max from the
results. If you want to get an idea of vVO2max, use
what I call the Billat test.

Warm up sufficiently, go to a track and run as far
as you can in 6 minutes. Note how far you ran.
Calculate your pace and that will give you a good
estimate of vVO2max (and a lot cheaper than going
to a lab).

I'll give that a try.

Quoted message said:

3) Excellent VO2max. Now for the bad news, metabolic
carts can be poorly calibrated.

I suspect so.

Quoted message said:

4) Join a running club and get with a coach is the best
way to train. Outside of that, read several books and
select the one that you like best and follow the
program. For me, start with Lydiard, read Daniels and
also Pfitzinger for good advice and Martin and Coe's
book for the hard core science (more so than you get
in Daniels or Pfitzinger).

Thanks.

Paul

Hey Paul - in case you're interested, a recent issue of
Runner's World had some sample 6 week training plans aimed
at beginner, intermediate and advanced runners. It was in an
issue of about 1 month ago, but is also on line as we speak.
Look under training.

It's been a while since I read it, but it had plans for 5 k
and 10 k races - with guidelines for various time goals. For
instance, using their guidelines you could write out your 6
week plan for 6:45 miles over 5 K. It includes their answers
(not necessarily the "best" answers, but reasonable) to a
lot of your questions like how much "volume", what sort of
intervals and other speed work, what speed to go for the
various work outs. It also addresses tapering and not over-
doing it - which is the bane of many runners, experienced,
but especially inexperienced.

In article said:

Hey Paul - in case you're interested, a recent issue of
Runner's World had some sample 6 week training plans aimed
at beginner, intermediate and advanced runners. It was in
an issue of about 1 month ago, but is also on line as we
speak. Look under training.

I see it, thanks. Though I'm down to 4 weeks now. I can't
believe I qualify as "advanced" but the mileage on that one
looks fine to me. runnersworld.com0,5033,s6 51 0 0Open ↗
6406-4-2X5X9-4,00.html

Paul