I have never really been a runner. I did some running in highschool and spent my college years doing other events. In high school I ran 1:58 off of about 15-20 miles a week and a 51 quarter. In college I ran 50.4 in the 400 running it infrequently. As a post-collegiate I am looking to get into distance running. I am a huge fan and have always dreamed of participating in the sport. I am, however, unsure of where to start. I have no aerobic base to speak of and thought it would be prudent to spend the next few months working on this. I suppose what I am asking for is help constructing a simple mileage progression with a few sample weeks as archetypes. I am also interested in any supplmentary workouts (fartleks, tempo runs, trackwork?) that I could throw in. Finally I do not know what events I should concentrate on and am open to suggestions of where I have the best chance of being competetive. My first six days have looked like this: 9, off (travel), 8, 5, 5, 11 (today, two runs 8/3)
Here are some PRs and some stats, I know I need to lose some more weight.
Height: 6'2"
Weight: 190
Age: 22
PRs:
200:22.7 (highschool senior year)hand times
400: 50.4
800: 1:58 (highschool junior year, have not run one since then)
1600: 4:35 (highschool Sophmore year, only time I have run it, was running around 25 miles a week at this time)
5k: 17:02 (highschool, sophmore year, same story as the 1600)
HJ: 6'9"
LJ: 22'
TJ: 45'
Sorry for any incorrect spellings, I know you guys like to prey on people like me. I am honestly appealing to your collective knowledge.
Thanks in advance