Well, here is the latest update. I decided AGAINST steady state running because of the risk of injury, and I just sense I get more out of running short bursts and with short walking recoveries maintaining my heart rate in specific zones.

My workout for the last five days has been basically the following:

30 minutes of running and walking keeping my heart rate between 120 - 130 bpm for first 10 minutes, 130 - 140 for second 10 minutes, 140 - 150 bpm for third 10 minutes. (average heart rate 142 bpm)


10+ minutes that includes 5 x 300 meters with 1:00 rest or until my heart rate dropped to 120 bpm. (average heart rate 143 bpm)


I did this for three consecutive days. Times for the 300s were:

1) 1:06, 1:05, 1:04, 1:03, 1:02

2) 1:05, 1:04, 1:03, 1:02, 1:00

3) 1:04, 1:03, 1:02, 1:00, 0:57

The fourth day I ran basically the same for the first 30 minutes and then ran 4 x 400 meters. Times for the 400s were:

1:26, 1:24, 1:22, 1:19

Today I did the first thirty minutes a little easier (average heart rate 135 bpm). It was very windy on the track so I ran 8 x 200 meters. Total time for the 200s was 15 minutes with an average heart rate of 142 bpm. Times for the 200s were:

0:40, 0:40, 0:40, 0:39, 0:39, 0:39, 0:39, 0:38