3 days a week that I can run, with about an hour of time. What to do?

I know you don't want to hear about how you can make more time to run, but let's just call a spade a spade: you CAN run more than 3 hours a week, you just don't WANT to. Never mind "finding" time, you're already wasting time on LetsRun, you don't need to find any more.

njl2 wrote:

What do you think?

I think you won't actually dedicate yourself to any more training beyond a month, and will remain in mediocre shape.

mic drop

You have it covered. If you work at it and stay consistent, you can run 16s off of a solid 3 days. Make sure you run the first couple miles easy each run to warm up the hip flexors.

Hey. I started out in your same situation at age 30, and ended up liking running and racing again and got into training about 5 days a week, running some good half marathons (1:12) and even ran my first marathon (2:35). I was a 15:15 minute 5k, 3:50 1500m, 1:51 800m guy in college, but just burned out and got into my major/work/life. You're more talented than me, so I'm fairly certain you could get into it and run a sub 1:10 HM and sub 2:30 marathon. those are long distances, but you'll be surprised how they become more interesting as you get olderAnyway, this is how I started:6 weeks - run 45-60 minutes on trails/hills 3 times a week to get used to the soreness, bring the muscles back, get sleep and appetite under controlthen i felt somewhat in shape and did this:DAY 1 - short tempo: work into it and get to 3-4 miles at 5:25-40 pace (I started w/ 1 w/u, 2 mi @ tempo, 1 easy, 2 mile tempo, 1 cool down because it hurt) I know i put a big range, but it's slow and painful starting. When I could do 4 miles at 5:30 pace, I realized I was actually pretty fit and jumped into some 5k/10ksDAY 2 - 800-1600m repeats. Started easy with 3-4 x 1000m at like 5:30 pace with 4 x200m after, got to 4 x 1600m at 5:05-10DAY 3 - Progression tempo/Steady state. I eventually worked up to about an hour progression run where I'd start at 6:45-7:00 pace and finish the run in like 5:25-30 pace. But started doing an hour run with a warm-up, 5-6 miles at 6:00 pace, then a cool-down. I would say, this steady state run is ultimately what got me in good shapeIn general, I think you shoudl start runnign for a couple months just doing an hour run 3 days a week and you'll start to throw in tempo and fartlek. Fartlek at not too crazy a pace, is a surprisingly good way to get into shape. more so than intervals in my case.I hope that helps. Also, here's a great bit from something Bill Rogers perhaps said:"I ran my lifetime PR's 8k - 23:45 10K - just under 30 and a 20K in 1:03 on 35-45 miles per week.I went to an all quality training program.I ran only 4 times per week: Sunday, Tuesday, Thursday, and Saturday.MWF - i streched, lifted and rowed about 10 minutesWhen i ran, i ran fresh, and quick, but not short...Sun - Long run day (usually after a race so a comfortable pace of 6:00 for 10-15 miles)Tues - Long tempo day (up to 12 miles) 5:30 or fasterThur - i call this my pre-meet workout - a short steady state of 3 miles (6:00, 5:40, 5:20) then 1 fast mile sub 4:30...then steady for another 2 miles to finish.Sat - race day (any where from 2M - 1/2 marathon)"

njl2 wrote:

Background:

Former solid runner mid-14s for 5k

31 years old

In alright shape right now--could probably run an 18-19min 5k if asked. But I haven't raced in 6 years.

Gave up real competitive running because of injuries and other interests.

What I want:

To be as fast as possible with the little time that I carved out to dedicate to running.

What I'm sure I'll hear, but don't care about:

Hearing about how I could find more time to run.

A debate about how good an 18-19 min 5k is

I was thinking a steady state run, a tempo run and a track work out. Or maybe 2 of those and a fartlek.

What do you think?

Thanks for any real replies.

I'm at my desk, at work. I can't run now, but I can go on LRC. I suppose I could find more time to run, but there are things that are more important than running, that I'd like to do during that free time. To me, running is not important enough to do more than 3 times a week anymore. But, I still like to do it, and would like to do it as well as I can during that time. Thanks for the help.

Speaker of Hard Truths wrote:

I know you don't want to hear about how you can make more time to run, but let's just call a spade a spade: you CAN run more than 3 hours a week, you just don't WANT to. Never mind "finding" time, you're already wasting time on LetsRun, you don't need to find any more.

njl2 wrote:

What do you think?

I think you won't actually dedicate yourself to any more training beyond a month, and will remain in mediocre shape.

Maybe you could do some sort of exercise with those other 4 days...even if it wasn't running...