I suck. Someone fix me!

Don't worry about the pace for now. Stay consistent with your training, and try to slowly boost the amount that you are running. After a few months then maybe we can worry about getting faster. But just training consistently will make you a bit faster.

Keep it simple. If you want running fitness, you'll get it by consistently running. Start with running every other day. You have to push yourself a little bit further to get better, but not necessarily on every run, just make sure you gradually increase speed and distance on average over time. Having a training log helps with tracking your progress.

I agree with kingojamin to emphasize the long view: consistent, sustainable training with moderate increases over time - this alone will do wonders. Your experience with lifting and the army is an asset. Just as you know how long it takes to build muscle, so to you will be able to respect how long it takes to build running economy over different paces.

But one thing that could easily be overlooked is drills and strides. Since you have a build that is not running-specific, you very likely overuse certain muscle groups, underuse your posterior chain and your posture my have adapted to hold your weight in such a way that leaks efficiency from your hips and core. Each of your workouts ideally would look something like this.

10-minute warm-up jog

Drills

Run

Strides

10-minute cool down jog

Core Work (calisthenics not to failure)

Easy days easy (end feeling relaxed), hard days hard (end feeling buzzy but good).

kingojamin wrote:Don't worry about the pace for now. Stay consistent with your training, and try to slowly boost the amount that you are running. After a few months then maybe we can worry about getting faster. But just training consistently will make you a bit faster.

Well, you are getting older although at your age (I'm guessing 24-26) it really isn't detrimental yet. I would do pretty much what is stated above. The only thing that I would add is do some strides after each run. Nothing fancy. Maybe 6X100m strides. These aren't sprints. Work on form and running fast but not all out sprinting. That, along with the distance you are running, will help you to run more efficiently and will improve your overall running.

I'm 34 now. Was in the Army from age 23 to 30. My mileage is getting better for sure... I am seeing my distance increase about a mile each time I run, so that's exciting. Up over 7 miles now. Do you think it is wise to keep this trend going until I find my plateau and then start focusing more on pace? The farthest I've ever gone without interruption is 10 miles. I'm no where near as in shape as I was when I did it, but in a week or two, I'll surpass it. Might be getting a little too forward thinking here, but if this keeps up, I think I want to do a marathon sometime. Not as a serious competitor or anything...Just to be able to say I did it.

Anyway, regarding strides and form, what would you recommend I look at? I'm not sure what perfect form looks like. I just know that what I'm doing ain't it! ? In all fairness, I also run with a chest pack on. It adds a few pounds up front, but nothing crazy. I just like to have my phone, keys, wallet, first aid, and firearm at all times. Non-negotiable. Is this something I can work around and still have perfect form?

Thank you for your input! I need all the help I can get!

What's your diet like? With extra muscle mass and fat, you are pulling more along, decreasing times. I would venture to say, construct a meal plan in which you will lose some weight, construct a training schedule, and stick with them. How come no one ever mentions supplements? Certain amino acid combinations are great for recovery and building strength. When I was 46 (I was a football player in high school), I adjusted my diet to higher protein, less carbs, gradually increased my mileage week to week, and after 6 months ran a 2:51 marathon on an extremely hilly course at altitude. When I was a kid, I was a plodder. If I can do it, anyone can if they are determined.

I would check out some running related videos on youtube to get an idea of correct form. Both for sprinting and also distance running. It's easier to see it being done then trying to explain it.

Currently I'm eating a low calorie diet to help speed up the weight loss. I eat about 750 calories per day, usually one cheat day each week (date night with my lady, so all calorie goals are a lost cause). I realize that the lower calories could definitely contribute to lower energy while running. Most days, I wake up at 7 and within a half hour I've eaten a Cliff bar and a Naked smoothie. I work long hours, so I generally only have coffee and water between breakfast and a late dinner, typically 7:30 or 8pm. Dinner is usually some chicken breast or a 250 calorie turkey wrap from a local shop. So my 750 calorie goal is usually met, give or take 50 calories, dependent on which flavors I choose at breakfast.

When I was in my running prime several years back, I was eating closer to 1500-2000 calories every day, starting with a bowl of raw oats with chocolate soy milk and a Chobani, then water until dinner, salmon or chicken with a green and some rice for dinner. My average mile time on anything over a 2 mile run was assertions 7:30-7:45.

Wow, 2:51 marathon is impressive! I just ran 10k last night and it took over an hour haha