How do I get back into shape

Training Advice/Discussion General

2 years ago 09/18/2021 12:04pm EDT

Background to my situation:

I graduated college in December 2020 and haven’t really run consistently since cross country season ended which was November of 2020. I was a decent college runner I guess, 1:55 800, 4:02 1500, 14:48 5k, 30:47 10k. These were all from my freshman year as I was always injured for track other than that year. I want to get back into shape and start racing again but running 7 minute pace for 5 miles feel like an all out effort nowadays. I’ve also gained 15-20 pounds (used to race around 150, I’m 168ish now. I’m 6’3 though). I guess my question is whether or not it’s realistic for me to be in sub 16 5k shape by April or may and if so what do I need to do to get there. I’ve been running 15-20 miles a week for the past month or so but I’m not really sure what I need to do to get back into race shape or how long it will take

2 years ago 09/18/2021 1:41pm EDT

re: washedupcollegegrad

You need to run more miles.

Also forget about your past PRs. You might never match them again.

2 years ago 09/18/2021 1:57pm EDT

re: washedupcollegegrad

Lol dude that's like 8 months, plus you're young. Go out and do some easy runs and then start hammering on days you feel good. Take 2 days off a week. Within a month or two you'll be "back".

2 years ago 09/18/2021 2:09pm EDT

re: Swaglord_the_realest_!

Swaglord_the_realest_! wrote:
Lol dude that's like 8 months, plus you're young. Go out and do some easy runs and then start hammering on days you feel good. Take 2 days off a week. Within a month or two you'll be "back".

This guy gained 20lbs in 8 month. He is not coming back.

2 years ago 09/18/2021 5:10pm EDT

re: washedupcollegegrad

Sounds like you may benefit from slowing down your easy runs to 8 - 8:30 pace. Make sure they feel easy; don't slip into tempo effort!

You've been frequently injured, so it may be best to proceed with care instead of rushing and re-injuring.

Here's a simple approach -

To get back in shape, I'd suggest easy runs 5 days per week, 4-6 x 50-100m strides two of those days. Plus 1 workout, then a day off. The workout doesn't have to be a 'hammer session' -- to regain basic fitness you could alternate between a tempo run (starting at 10' and adding 1 minute each workout until you are up to 20') with a hill session (say, starting with 6-8 x 200-ish at current mile-3K effort, and add 2 per session building up to 12 reps, then gradually lengthen the hills up to 400-ish.

Meanwhile, you could gradually increase your easy runs up to 8 miles or so. If you include some gym work / lunges / squat-jumps / etc, and do this for 6-8 months, then you should have a modicum of fitness to start more serious training with a more comprehensive regimen.

Hope this helps. Good luck!

2 years ago 09/18/2021 7:05pm EDT

re: washedupcollegegrad

I had similar prs to you in college (slower in the 800, faster in the longer distance) and I’m going through what you are. I’m assuming a lot of the 20 pounds are from alcohol, if they’re not I stand corrected.

I took 3 years off from running after an injury in college and I recently got the itch again. Go out and do 20 minutes easy everyday until that’s easy, and then slowly bump it. If you cut back on drinking for a little bit and gradually run more miles you will drop that weight very quickly. Once you’re back in your groove introduce that lifestyle again, but make sure you get a good cardio base first.

From there, you should EASILY be able to get to sun 16:30 in that time frame. You could probably get there in 2.5 months. Have fun with it, it sucks early but if your competitive fire is still there you’ll motor through it and enjoy it again

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