asthma123 wrote:
Okay so I’ll stay away from the extreme workouts for a bit, with regards to my weekly mileage I’ve literally done 3 runs so far since starting I did the time trial about a week ago then the intervals 2 days ago then just another steady 5k today.
What sort of mileage should I be aiming for to begin with? Maybe 15-20km a week? And are there any other types of runs that are good to help improve faster?
15-20 km is a good place to start if you haven't run much before. Building would help too. In the beginning, you divide your mileage up over 4 days in the week. Consider something like this:
Week1: 15k
Week 2: 20k
Week 3: 20k
Week 4: 25k
Week 5: 25k
Week 6: 30k
Week 7: 30k
Week 8: Time Trial (do 15k + 5k time trial)
Sample weekly schedule:
Sunday: EASY (probably something like 9-10 min/mile...you should be able to easily have a conversation while running)
Tuesday: Track Intervals (Mix up the options each week: 5 x 800 w/ 2:30 rest, 8 x 400 w/ 1:30 rest, 6 x 600 w/ 2:00 rest...you should run at a pace that is quick, but allows you to feel fairly recovered by the time the next rep starts...if you are still out of breath when the rest ends, you ran too hard)
Thursday: EASY
Saturday: Steady (run a 1k warm-up easy and 1k cool down easy, and in between run at 8-8:30 pace)
This is just to get started. Take time off if you ever feel a little banged up.