Been running inconsistently 30 mins not all the day , maybe will miss some of the days , would like to start a good program on February and get some of my fitness back on March , used to run 5km 19 but right now running a 4.30/km 5km hurts a lot
Been running inconsistently 30 mins not all the day , maybe will miss some of the days , would like to start a good program on February and get some of my fitness back on March , used to run 5km 19 but right now running a 4.30/km 5km hurts a lot
You mad, bro?
taik123 wrote:
Been running inconsistently 30 mins not all the day , maybe will miss some of the days , would like to start a good program on February and get some of my fitness back on March , used to run 5km 19 but right now running a 4.30/km 5km hurts a lot
The basis of any good program is to run consistently. So get out every day for awhile before you worry about mixed pace workouts with layered density that touch all energy systems and similar bs.
This is what you need to do:
You start running 30 minutes all the day. Do not miss some of the days! Well, maybe one or two. How many days have you been running 30 mins on? Say it's three, then next week you go to four. Then four for the next week. Then five. GRADUALLY increase the number of days. Maybe you do 20 mins on some of those days if it feels too much.
Do not change anything else. Do not try to go faster. Do not start doing weird bounding exercises. Do not start sprinting. Just run your 30 mins but do it more often, not all at once. Do not go from 3x a week to 7x a week immediately. I think this is similar to what arum said.
Simple is best:
1. Diet and sleep - eat clean and good sleep schedule
2. Run easy every day - go for a tempo if you feel good
3. Start with easy hill sprints (80% effort) and increase from there. Basic mobility and bodyweight exercises.
That alone will prime your body within 2 months of consistency. Then go from there.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
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