I'm getting back into shape after quite a while off due to injuries. Last 4 weeks have been 35, 35, 40, 45.
The most recent week (45) I added some basic hill workouts. Long run of 10 miles with all my mileage around 7 minutes/mile.
What should I add this week? Tempo runs? 2-3 morning runs to a track to do strides to work on quickness+ little extra mileage? More hills? Or just focus on mileage?
Just run mileage in singles. Try to get up to around 50-60 mpw in singles 6 days a week. Once you hold that for a few weeks then consider adding speed or doubles or whatever.
dogwithoutabone wrote:
I'm getting back into shape after quite a while off due to injuries. Last 4 weeks have been 35, 35, 40, 45.
The most recent week (45) I added some basic hill workouts. Long run of 10 miles with all my mileage around 7 minutes/mile.
What should I add this week? Tempo runs? 2-3 morning runs to a track to do strides to work on quickness+ little extra mileage? More hills? Or just focus on mileage?
Two more weeks of just mileage. Then figure out what you should do for another six-week block. What are you hoping to get back into shape for?
if you can go from no running at all to 10 miles in 70min in a month, i think you are talented enough of a runner to know what to do. be consistent & don't do anything stupid.
Two more weeks of just mileage. Then figure out what you should do for another six-week block. What are you hoping to get back into shape for?
I mainly want to race some 5k's and 10k's on the roads this summer and run consistent, higher mileage so I'm ready for cross-country next September.
I was thinking of doing a 10k in late-April, just to set a baseline.