How to start run training?

Keith Wick

I just started running again after stopping sometime in March.  When I say I haven't run (lots of biking), please take that as close to the extreme as possible----none, zero, zilch, nada.  Anyway, I picked an old vdot (about midpoint of my highest and lowest of all time) to start with my paces and have been doing 2 miles @ LRP with 3 x 30" strides following my rides.  What would others suggest as a way to build my running.  Frequency is the obvious one to me- maybe 4 runs per week, but with what workouts (LRP, MP, intervals???).  The 2 miles have been good and I could stretch another mile, but my legs feel no speed or turnover at all.  I was actually thinking about doing an interval session to work on getting the legs to turn over more quickly.  I don't feel like I'm in any place to attemp a vdot test at this moment.  Thanks for any suggestions.  The goal is just to be ready to start the OS plan with some solid run fitness in November, so I have some time to build slowly.

John Stark

Keith - I took January to June off this year myself.  It took a solid (and I mean solid) 4 weeks before I even started to feel like a real runner again.  Most of those first three weeks runs my legs felt heavy and I couldn't find that "sweet spot" where I could run all day. 

Frequency was what I did as well.  4 days a week.  But didn't even think about doing speed work until 5 weeks into it.  I also didn't run more than 4 or 5 miles those first weeks.  In both cases I was concerned about injury from trying to come back too quickly.

I don't know your history, but you have 8 weeks until OS so there is no need to really rush it.  You will have plenty of time for vDot tests and speedwork when when OS starts. 

Hope all is well.

John

 

mattsull

Frequency of easy runs is what I do also. I will run 5-6 days a week though. I'll build up to 30 minutes for those runs. In the 4th week, I'll keep the runs easy but add strides. I'll also add volume one day in the 4th week. usually around 25% of total weekly mileage. By the 6th week, I'm ready to start a real program.

This is pretty much picked up directly from Daniel's Running Formula.

Keith Wick

Thanks Matt and John. I'll focus on frequency (4-6 runs/wk) and working my way up to around 4 miles/30 minute time frame until about week 4. Then add in a longer run around week 5. Start to look at some strides and speed work somewhere between around week 4 as well. Got it!

docjeter

Thanks for the advice...not to hijack, but I'm in a similar situation...just got back into the haus. Been running ~3 x week, no strides or anything yet. I'll add some in a few weeks from now.