how do i get back in shape??? how would u start training??

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15 years ago 01/09/2011 4:09am EST

used to be an avarage D1 mid distance runner.. haven't been training for about 3 years and am now trying to get back in a decent shape for a 5K..

running around 40-50miles/week at the moment. (just started 3 weeks ago) doing one longjog and two harder workouts, the rest is "as you feel"

how long to you guys think it will take to get into shape that is good enough to run sub 16 for a 5K

(my pr's 14.52)

how soon do u think i can start increase my milage? really want to prevent myself from any injuries..!!

Any stories of guys that tried to get back into running after a long break?! how did u do it? and how long did it take you?? i m eager to hear them.. thanx..

15 years ago 01/09/2011 5:04am EST

re: some advice..?

Soft surfaces. Bump the mileage up. You'll know when to not bump it up anymore.

15 years ago 01/09/2011 5:14am EST

re: make it clear maybe lets see

make it clear maybe lets see wrote:
Soft surfaces. Bump the mileage up. You'll know when to not bump it up anymore.

Right on surface, but 3 wks is too soon to start bumping up the mileage.

You really could do with doing something to build all round strength (circuit training, weights or something) as you will have lost this as well as running fitness and are a prime case for injury right now

15 years ago 01/09/2011 10:25am EST

re: ukathleticscoach

ukathleticscoach wrote:
make it clear maybe lets see wrote:
Soft surfaces. Bump the mileage up. You'll know when to not bump it up anymore.
Right on surface, but 3 wks is too soon to start bumping up the mileage.
You really could do with doing something to build all round strength (circuit training, weights or something) as you will have lost this as well as running fitness and are a prime case for injury right now

thank you for your advice with the circuit, i ll start to put them in to my training routine.. how soon do u think i can start building up my miles..?! or do i even have to? thought i would move up to 60miles as a max. since as a mid-distance guy i have never trained such high volume.. so i don't know how i will adapt to it..?!

15 years ago 01/09/2011 10:39am EST

re: some advice..?

Read Canova files;-)

15 years ago 01/09/2011 10:41am EST

re: some advice..?

I wouldn't worry too much about the mileage. If you have a 14:52 in you, you shouldn't need more than 40 to 50 per week. Focus on consistency, start adding in some light tempo work once a week and some light neuromuscular work (start with striders) a couple of times a week.

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