running advice

Eurorunner

Back running again after a 3 year absence of probably anything in the way of worthwhile exercise.
Since end of November, have managed to gradually build up to an 8 mile run (although probably only running half of it). Was gradually increasing until about 8 weeks ago - but can't seem to improve from here on in.

Part of the problem is that I can only make it out on three consecutive evenings (due to working long hours the rest of the week). If I'm doing 3 x 8 miles /week - like this, will I gradually improve??

To be honest, the most important thing is that I don't fall of the wagon and break the routine. Its just that it would be nice to run a half before the year is out.

Running Bing

Eurorunner wrote: »

Back running again after a 3 year absence of probably anything in the way of worthwhile exercise.
Since end of November, have managed to gradually build up to an 8 mile run (although probably only running half of it). Was gradually increasing until about 8 weeks ago - but can't seem to improve from here on in.

Part of the problem is that I can only make it out on three consecutive evenings (due to working long hours the rest of the week). If I'm doing 3 x 8 miles /week - like this, will I gradually improve??

To be honest, the most important thing is that I don't fall of the wagon and break the routine. Its just that it would be nice to run a half before the year is out.

Do you mean you run/walk the 8 miles?

It really would be better if you could run more days in the week and spread the runs out more (perhaps you could run in the mornings before work?) but if you can only run those three days I reckon you would be better doing two shorter runs and then a longer one.

So rather than running and walking 8 milesx3 you could run 3 or 4 mile two days and then try and run 5 or 6 miles the third day. Start out slow on the long run and gradually build it up. If thats too much then you could do even less like just running 3 miles three days a week and gradually building up.


More experienced runners will be able to give better advice but I think the main thing is not to start out on the runs too fast and if you are employing a walk run strategy (absolutely nothing wrong with that btw) you do it properly. Google Jeff Galloway who is a great proponent of walk/run and you should get some useful stuff.

Eurorunner

Babybing wrote: »

Do you mean you run/walk the 8 miles?

Yes, thats right. I'd say at the moment, I'm only actually running just over half that.

Babybing wrote: »

It really would be better if you could run more days in the week and spread the runs out more (perhaps you could run in the mornings before work?) but if you can only run those three days I reckon you would be better doing two shorter runs and then a longer one.

I agree 100% but I simply can't do it. Twas the shift work that lead to me giving up in the first place - and have been using it as an excuse not to get back into the routine for the last few years.
Up at 5 and back in the door at 8 on work days so I simply can't fit it in on those days. So its either 3 runs over 3 days or 3 over 4 depending on how things work out during the week.

Babybing wrote:

Rather than running and walking 8 milesx3 you could run 3 or 4 mile two days and then try and run 5 or 6 miles the third day. Start out slow on the long run and gradually build it up. If thats too much then you could do even less like just running 3 miles three days a week and gradually building up.

Yes, was wondering about that too. To a certain extent it happens naturally as when I go out the second evening, theres not as much mileage in the legs and I tend to run that bit less than the previous evening.
But if I was to follow this plan, would it be a case that I simply am not clocking up enough miles to do a half later on in the year?

Babybing wrote:

Google Jeff Galloway who is a great proponent of walk/run and you should get some useful stuff.

Cheers. Will check it out.