Getting back after 2 years off - 1:54, 50-point

start running 100 miles a week

I had similar times with low mileage from high school. For years I always wondered what I might have been.

Finally got back into it seriously at the age of 26 about 3 years ago. I was always in good shape from playing other sports, never fat, so it only took 6 months for me to get back to 2:02. By 12 months I was running 50 mile weeks and smashed my 5k pr to bits - 16:50 was my high school pr, after a year of "real training" I ran 15:45. Injuries have set me back a few times, but this past spring (2.5 years into the comeback) I ran 1:53 and 3:57 (equal to 4:16 mile...pr from high school was 4:30).

So it can be done. Hell, I'm 29 and I'm training hard and racing better than ever. At 21 your body will be able to recover so much better than mine, you can do some solid things.

I use this for training:

http://web.archive.org/web/20070210141608/http://wls3.com/running/rubio.php

It's going to be too much for you at first, but if you stick with it eventually you'll be able to hit the recommended mileage and paces.

what about the molvar / lydiard program?

Most wouldn't make it under 2:00. It would be hard if you train by yourself. Maybe you are very talented and it would be easy for you though.

Gradually increase your weekly base mileage for a while, say up to about 40 miles/week consistently, then start implementing some interval/track stuff, with some basic weights and serious stretching.

Focus your track workouts on being as relaxed as possible and start to increase tempo from say 75% up to 90%+. This should quickly provide you with an indicator as to roughly where you are and what you might be capable of, without getting trying to get fit too quickly

If you are able to stay ,otivated through this 4 to 6 month time frame, then you will start to round into shape. After this, I would enter into some informal time trial meets

Hope this helps...

for the first few weeks i'd recommend body weight circuits about 3 times a wk. Circuits can elevate the HR and provide some much needed connective tissue strengthening.

what is molvar?

Has anyone notice that after coming back after a 3 or 4 week break a heavyness in their chest around the sternum area?

you're body may naturally just store fat around that area so if you've gained a little bit of weight it might be there also during sedentary life you don't use any muscles as much as when running/training including chest

Molvar's lydiard analysis would be great program to follow

Molvar's analysis with Nobby's comments and Molvar's responses:

http://www.bunnhill.com/BobHodge/Special/LydiardResponses.htm

Or just straight Nobby:

1)

http://www.lydiardfoundation.org/pdfs/OSAKALECTURE.pdf

2)

http://www.fitnesssports.com/lyd_clinic_guide/lydpg1.html

Hi same boat. Your story has inspired me! I came on these boards because I havent ran for years and want to get back into it. I am 24 now.

You're best time at the moment is for the 400m

I would gradually* up the training and concentrate on the 800m as you could hammer that 1:54

*not as gradually as 15 mins though - at 21 you should be able to manage 30 mins easy after a couple of weeks

You don't sound like a longer distance runner to me - but I'll let someone else take over on the advice for that