Started jogging after kicking the smokes

metafora

Hey,

Gave up smokes in January after 18yrs and decided that if i was ever to get fit this would be the best time. Started jogging for a month now.(approx twice per week). Just jogging around a 400m track at the moment. Can definitely feel myself getting fitter. Here are distance /times done so far:

Distance (km) Minutes
4 25min
4 21min
4.8 30min
4.8 30min
5.6 28min
6 32min
6.4 36min
6.8 32min
7.2 34min

Hope to do a 10km at some stage.
Any tips? Aged 32 Male.

Thanks.

rainbow kirby

It can be helpful to follow a structured program (from where you are at the moment, the Hal Higdon novice 10k program might be useful to you), and to pick a race to focus on. You'll probably notice a little more progress too if you could get a third session in during the week.

Congratulations on giving up the smokes btw

spurscormac

Tips:

1. Join a local club - easier to run in a group and organised training sessions. Don't be put off thinking clubs are just for competitive runners - we all start somewhere & most of us are in it for the fun/fitness.
I trained for my own for 2 years, found myself always lapsing on the sessions, not keeping a good pace etc. Since I joined a club this year, I've been going out consistently and my weight, fitness & times have all improved a lot.

2. Training on a track - make sure you keep to outer lanes, inside lane gets far too much use & if there's a club training, good etiquette says you should give them the inner lanes to use, as they are likely to be pushing it doing intervals, etc.