We Can Rebuild Him??

One month just try to exercise and lose weight. Maybe mix in swimming or non-impact exercises with some running. Some wieght lifting will halp burn fat, too. It'll be a lot harder running regularly at 220 than it was at 150. When I started back (at 200 pounds up from 170) I ran maybe every other day. Add in days running and drop days swimming or whatever for the three month goal. Once you are at five or six days running a week, start thinking about mixing in workouts. My guess is that by six months, all those times, especially the 400 and mile, will come down significantly just by losing weight and having some cardiovascular fitness. How much they drop is really up to you and your ability to keep at it.

I'll second the cross-training (bike,machines,swimming, whatever)recommendation: 220 lbs will not be kind to your joints if you have any real ambition. And avoid the "puke on your shoes" stuff. Mostly easy aerobic mixed with regular strength training (weights, short hills, etc.). Avoid the high-lactate efforts for a while.

37 seconds not so great, 29 seconds not so bad

not sure what you should target as goals

Steve Austin wrote:

IF I started running again regularly etc. etc. what are some realistic 1 month, 3 month, and six month, 1 year goals for those times. Appreciate the help.

First of all, don't even think of trying to predict what you MIGHT be able to do IF you trained optimally and lost weight and didn't get injured. You can hear a hundred predictions, use a dozen calculators and none of them are worth spit. Nobody has a clue what you can do. Nobody the number of variables are astronomical.

Besides, even if you could predict it, what good would it do you? Is it going to determine what you do in the next year. It should have absolutely no effect. It is irrelevant. A byproduct. Do the work and let the times fall where they fall. Focus on the process, not the outcome.

Just start exercising. As the poster a couple of posts above me said. Step one is to get your body used to aerobic exercise and to get a lot of that weight off. The first 30 pounds shouldn't be too difficult.