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Green protocol, capacity. This is going to be hard.
I honestly am struggling to believe I can achieve the goal of 10 k in an hour, but If I can get it, It would be great..
I am 59 in Feb, my garmin forerunner 55 watch tells me my fitness age is 55.

So my first entry is yesterdays long run.
I did 9.5 k in 110 minutes. This is supposed to be week 2 of the programme and the recommendation is 90 mins, but as I am doing the more running version I hope the extra minutes will be ok. Mostly zone 2 which I am calculating to be under 124 bpm. So how this becomes 10 k in 60 minutes I am not sure, but the fight is on.
I did week the first two weeks with the standard capacity template but decided to move to more running as it is probably my weaker point.

Going to do squat bench dead wpu for my fighter cluster.

Monday 20 Jan
3 mins timer
Squat 97.5 k 3x3
Dead 152.5 k 3x3

Superset on 2 mins timer
Bench 92.5 k 3x3
Pull-up
+ 10 k 3x3

Such a compact, elegant solution.

60 mins zone 2 Tues 21 Jan.
Kept in the zone pretty well, walking hills. Crushes the ego but want to stick to the programme.

Wed 22 Jan

Zone 2. Programme calls for 60 mins max but I tried another route and took me 1 hour 15. Only 6.6 km but that is the reality of staying under 124bpm.

Thurs 23 jan

3mins timer
Squat 97.5kg 4sets of 3
Dead 152.5k 4x3
2mins superset
Bench 92.5 4x3
Pullup
10k 4x3

Fri 24 Jan

Zone 2. Overdid it at 1 hour 15 again. Got to deload next week so one final z2 push tomorrow.

Sat 25 Jan 2025
1 hr 45 zone 2
Definite improvement, easier to stay in the zone.
Deload now.