I haven't run in over a year due to an injury which has now healed.
My PB were 400 - 54 800- 2:06 1500: 4:36
I have never been much of a mileage guy but I am looking to start running a lot - morning and night
I am currently 150 pounds and back when I was in top shape, I was at 140 pounds
Any training plans or input would be great.
Just run, baby.
but a training plan would helppp
hey,
If I haven't run in a while I generally start small and eventually work my way up to longer running lengeths. I find small success in the beginning can motivate you to work harder and become more successful.
But I found this page on About that you might like:
http://running.about.com/od/getstartedwithrunning/tp/How-To-Start-Running-Again.htm
Hope that helps.
-Erik
How To run Faster & Longer -
Outofshape18yearold wrote:
but a training plan would helppp
That was the plan.
If you would like a plan here is what I suggest you do...
First step is to get back to the mileage you were at before.
Judging by the fact you were much of a mileage guy, that should not take too long to do. Take about 4 weeks to get that mileage set, so that it become sort of like clock work for you and your body become accustomed to the work load.
I dont know how far out your 5k is so I am just assuming you have the time to do this. If you have multiple 5k's before the special one you have, that works and can be a part of your training plan.
Each week try to give a long run effort of 1 hour to an hour and a half.
Do like a Tempo Tuesday and run a comfortably hard pace for 15 to 25 minutes (start off with 15 and build up to 25 as you progress)
If you have a race on saturdays, just race. If you dont, then do a race simulation. Since you are doing 5k's you can break it up into 6x800m or 5x1k or 3xmile with a 1 to 1 ratio of rest time to the time it took to complete the rep. The pace will be slightly faster than your goal race pace.
That pace might be something to calibrate week in and week out if you dont have a recent race time to go off of.
I would start out with something like that for now.
Make sure your runs on the days that you are not racing/tempo/race simulating are easy. You need to be going slow enough to hold a conversation without being choppy. It is too common that runners dont do this and they actually dont recover from their hard days.
I hope this helps!
if you have any questions dont be afraid to shoot me an e-mail!