Patrick Daly
Registered User
EA,
If you're just starting back up, I'd do three days of distance and two days of speed workouts per week. I'm not sure what type of weekly mileage you can handle right now, that's for you to figure out. Its recommended for when you're starting back up with running that you increase your mileage no greater than 20% from week to week. For your distance runs go out at a pace in which you feel comfortable, you don't need to push it because the speed workouts are what make you faster. The distance mileage simply builds a base for you and gives you more endurance. You will naturally be able to gradually increase your speed on the distance runs. I'd try to find some good 4,5, and 6 mile loops. Some extra advice and caution from my running experiences: stretch very well after you run, it helps fend off injuries; stay well hydrated throughout the day, that's pretty obvious; and i usually don't eat anything 3-4 hours before i run, it allows you to evade the side stitches and stomach cramps. Any other questions let me know. One other thing, I wouldn't take advice from more than one person who knows what they're talking about, every runner has different opinions about training. So if you think someone else has a routine that would fit better for you, please don't listen to me. Best of luck.
Pat
If you're just starting back up, I'd do three days of distance and two days of speed workouts per week. I'm not sure what type of weekly mileage you can handle right now, that's for you to figure out. Its recommended for when you're starting back up with running that you increase your mileage no greater than 20% from week to week. For your distance runs go out at a pace in which you feel comfortable, you don't need to push it because the speed workouts are what make you faster. The distance mileage simply builds a base for you and gives you more endurance. You will naturally be able to gradually increase your speed on the distance runs. I'd try to find some good 4,5, and 6 mile loops. Some extra advice and caution from my running experiences: stretch very well after you run, it helps fend off injuries; stay well hydrated throughout the day, that's pretty obvious; and i usually don't eat anything 3-4 hours before i run, it allows you to evade the side stitches and stomach cramps. Any other questions let me know. One other thing, I wouldn't take advice from more than one person who knows what they're talking about, every runner has different opinions about training. So if you think someone else has a routine that would fit better for you, please don't listen to me. Best of luck.
Pat