I've been working on a base training plan, right now it's on paper and it will cover the next 11 weeks. There are some details and changes to be made.
This article by Kevin Jermyn is good about base training. It's taken from a site called trackcoach.com. I think they are not in existence anymore.? The link at the bottom is dead to continue the article; maybe I'll send an email request.
Out on the run today with the first mile at 7:17; suprisingly good feeling throughout the whole run.
Training: ARNWR, 53,sun\breeze, 10.5M in 1:18:23\7:27
Yesterday: 2nd rest day since 9/12, interesting. . .
4 days ago