Restarting Training

Limes said: I should be able to run every day

no you shouldn't. to start with, give yourself two days rest each week. build up slowly to training 6 days a week and keep it there for a while.

as for developing you training...

1. run a race. 5km would be good.

2. calculate your mile pace during your 5km.

3. add 24 seconds per mile and call that your 10km race pace.

start with the following:

a. 6 - 8 x 300m at 5km pace. start with 2 x run time recovery (so a 58s 300m with a 2:00 recovery). work on reducing the recovery. when you get down to 50% run time, increase the length and make them 4 - 6 x 400m and go back to a 2 x run time recovery.

b. 4 - 6 x 800m at 10km race pace. start with 2:00 recovery and work on two things alternately. work on increasing the length of the repeats, so that 6 x 800 becomes 4 x 1000m, and work on reducing the recovery to around 60% of the run time.

this should give you a three month re-introduction to faster pace work without putting you under too much stress as your body adapts. after this you will be ready to introduce proper top-end work, increase the 5km pace sessions to around your 3km pace and lengthen the 10km pace work to repeats of around 1000m.

don't forget to get in the gym once a week and work on your core, do some circuit training, and start with some simple lifts, cleans and squats.

start easy. build slowly. concentrate on consistency.

cheers.

+1 although, I think if he adds mileage very slowly, he should run everyday. If you're run down ,just go for an easy jog.

I'm leaning towards this. I already do 4x(10-12mi) so I figure 6x(8-10mi) should be manageable. I didn't mention it but I've been keeping up with core and strength training so my overall body is still in pretty good shape. It was mostly the workout methodology giving me trouble. Thanks you two!

Limes said: I'm leaning towards this. I already do 4x(10-12mi) so I figure 6x(8-10mi) should be manageable.

it isn't about how much running you can do. it's about how much recovery you need. if you've been running 3 - 4 days per week your body is used to having 1 or 2 days to recover between runs. drastically reducing that on a regular basis is a stress in addition to running faster. balancing a training program is about balancing all of the stresses, not just totting up weekly mileage.

I'm not saying you won't ever get up to running 6 days a week, or even to doubling on some days, I'm saying that you need to increase the load gradually. that's what, "concentrate on consistency," means.

cheers.

I want to run everyday because I unconsciously desire consistency and stability in my life.

I would recommend building up to 60mpw for this cycle before adding hard workouts etc. if it goes well them increase the next cycle to 70mpw. A cycle should be 6-12 months. I’m trying to get myself back on track as well but my issues is 50% motivation/50% life/family interfering.