Starting training again. Need advice

Training Advice/Discussion General

9 years ago 03/04/2015 11:55am EST

So I graduated in the spring from college where I ran for 4 years. I ran through the summer and part of the fall, nothing serious, just staying in shape and hopping in a couple road races. Then the winter came, things picked up at work and I stopped running. It's been around 3 months since I have run.

So how do you suggest I get back in shape? Do I start with just base? Should I try to hit the track a little? Should I challenge myself with races every couple of weeks? Or should I just enter a big goal race? Any tips for getting back in shape or stories of how you did it?

9 years ago 03/04/2015 12:07pm EST

re: new beginnings 88

You've only been off 3 months so just base for a little while (~2-3 months?) should be good.

Read this:

http://www.angio.net/personal/run/hadd.pdf

Feel free to incorporate some lower end tempos or strides here and there. Nothing too intense until you are ready to start an event specific training cycle.

You do not want to race every couple of weeks unless you plan on peaking and plateauing early. Build your aerobic base.

9 years ago 03/04/2015 12:32pm EST

re: new beginnings 88

I have previously taken time off similarly to yourself. What I did to get into shape was:

Monday AM 4 PM 4-8 5-10 strides

Tuesday AM 4 PM 4-8

Wednesday AM 4 PM 4-8 5-10 strides

Thursday AM 4 PM 4-8

Friday AM 4 PM 4 5-10 strides

Saturday AM 10 mile tempo

Sunday AM 8-16

Total weekly mileage 60-90 and in 8 short weeks I was able to get a 30s PR over 10miles.

Another time I also took some time off and I tried:

Monday AM 4 PM 4-8

Tuesday AM 4 PM 4-8

Wednesday AM 4 PM 5xmile HM pace

Thursday AM 4 PM 4-8

Friday AM 4 PM 4

Saturday AM 5 mile tempo

Sunday AM 8-16

After 8 weeks, I was able to PR over 5 miles.

9 years ago 03/04/2015 1:39pm EST

re: nhtr

nhtr wrote:
You've only been off 3 months so just base for a little while (~2-3 months?) should be good.
Read this:
http://www.angio.net/personal/run/hadd.pdf
Feel free to incorporate some lower end tempos or strides here and there. Nothing too intense until you are ready to start an event specific training cycle.
You do not want to race every couple of weeks unless you plan on peaking and plateauing early. Build your aerobic base.

Your link was the most long winded and least helpful link I have ever seen. It is telling me to run a lot of miles at a controlled pace. Thanks.

9 years ago 03/04/2015 4:03pm EST

re: new beginnings 88

OP,

Why don't you describe your goal? We certainly can't give you one.

At your age, taking 3 months off means nothing. You could PR in early June if you were willing to pick a goal race and get after it.

The Hadd plan has lots of advantages but almost certainly isn't for someone who would let work stop their training.

My thought is, since you are now a lazy sack who may only be running intermittently, you need to do some cross training to keep your yearly desk sitting from getting you injured. Get Pete Magill's "Building Your Running Body" book.

9 years ago 03/04/2015 4:26pm EST

re: new beginnings 88

I'm kinda in the same boat. Took November, December, and half of January off. I'm slowing building my mileage back up for a big 10k this summer. In the meantime I'm adding in a little speed so I can race a few 1500s this track season and I've joined my school's cycling team and am racing with them this spring.

9 years ago 03/05/2015 8:54am EST

re: lmxz[u

My goal is to run a sub 1:18 half by the fall. I am just asking for any personal experiences on getting back in to running and what worked for those people. Including managing difficult schedules.

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