OutOfShape
How long does it take to get back in shape? 3/14/2008 10:30PM Reply | Return to Index | Report Post
After averaging about 60 miles/week for the last 4 years I've now taken 3 straight months off with almost no running. How long will it take to get back in good shape? By good shape I mean roughly 16 min for 5k (PR is 15:20)? Also, will taking 3 months off have any implications 6 months from now?
Schiefer
RE: How long does it take to get back in shape? 3/14/2008 10:39PM - in reply to OutOfShape Reply | Return to Index | Report Post
After averaging about 60 miles/week for the last 4 years I've now taken 3 straight months off with almost no running. How long will it take to get back in good shape? By good shape I mean roughly 16 min for 5k (PR is 15:20)? Also, will taking 3 months off have any implications 6 months from now?[/quote]

Depends on a number of factors. First, some people get fit more quickly than others.

As far as an answer to your question, there is no way to tell, except for just start your training and see where you are in 2 months.

Other things to consider:

How much weight did you gain over your previous racing weight?
How long does it usually take you to get into shape after a short layoff?


Bottom line: Be smart about your training, and don't be afraid to push to get to where you were.

Schiefer
OutOfShape
RE: How long does it take to get back in shape? 3/14/2008 11:16PM - in reply to Schiefer Reply | Return to Index | Report Post
Thanks for the response. I normally regain fitness pretty quickly for shorter distances but I've never raced a half marathon. My last race was a 33 flat 10k on a moderately hilly road course in Nov. 2007, so I was in pretty good shape when I stopped. Assuming I start running tomorrow, does anyone think it is possible to run 1:15 for a half marathon 9 weeks from now?
hondo
RE: How long does it take to get back in shape? 3/14/2008 11:22PM - in reply to OutOfShape Reply | Return to Index | Report Post
with health that should happen. I think that maybe it was daniels who said that 8 weeks will do it. you probably still have some residual base from your years of training and you'll quickly return to the levels you've established.
OutOfShape
RE: How long does it take to get back in shape? 3/14/2008 11:48PM - in reply to hondo Reply | Return to Index | Report Post
I was thinking something like this (not in order):

Week 1: (32 miles)
5 x 5 miles easy
1 x 7 miles long
Week 2: (37 miles)
4 x 6 miles easy
1 x 5 miles med
1 x 8 miles long
Week 3: (42 miles)
3 x 7 miles easy
1 x 6 miles med
1 x 3 miles tempo (1 wu/1 cd)
1 x 10 miles long
Week 4: (48 miles)
3 x 8 miles easy
1 x 7 miles med
1 x 4 miles tempo (1 wu/1 cd)
1 x 11 miles long
Week 5: (54 miles)
3 x 9 miles easy
1 x 8 miles med
1 x 5 miles tempo (1 wu/1 cd)
1 x 12 miles long
Week 6: (56 miles)
2 x 9 miles easy
2 x 9 miles med
1 x 5 miles tempo (1 wu/1 cd)
1 x 13 mile long
Week 7: (62 miles)
2 x 10 miles easy
2 x 10 miles med
1 x 6 miles tempo (1 wu/1 cd)
1 x 14 miles long
Week 8: (63 miles)
2 x 10 miles easy
2 x 10 miles med
1 x 6 miles tempo (1 wu/1 cd)
1 x 15 miles long
Week 9: (53 miles)
2 x 8 miles easy
2 x 8 miles med
1 x 4 miles tempo (1 wu/1 cd)
Half Marathon race (1 wu/1 cd)

easy = 6:45-7:15 pace
med = start at 7:00, work down to 6:30-6:00 (depending on fitness)
tempo = 6:00-5:30 (depending on fitness)
long = 6:45-7:15 pace

How's this sound?
hondo
RE: How long does it take to get back in shape? 3/15/2008 12:12AM - in reply to OutOfShape Reply | Return to Index | Report Post
looks good, but run 7 days a week unless run-down, and don't run a 4M tempo the week of the half marathon. I'd run higher mileage, but you know what works from having run 33, and that kind of shape would get the 1:15.
hondo
RE: How long does it take to get back in shape? 3/15/2008 12:13AM - in reply to OutOfShape Reply | Return to Index | Report Post
also, I think that you need more runs over the half marathon distance. as it stands you have just two.