Beginner and need advice

devilsad

Hi,

I've had a look through some of the post here and I've looked at a few trainnig programs (couch to 5k for example) and I see that I'm already ahead of it. I wonder are these types of training programs for people who are over weight or should someone who hasn't run in over 20 years be following a similar introduction to running?

I'm mid 30's, 6ft, 12.5 St. I get very little exercise, playing tennis (doubles at that!) at best once every two weeks. I do a bit of swimming, but never more than a few lengths as I find it boring. I cycle my kid to school about 3 times a week, but that's only an easy 20 minute round trip.

As a teenager I did one season of cross country running, but that was over 20 years ago. So that was the last time I ran longer than to catch a bus.

I took it up last week at the suggestion of my wife, who has been doing for a while and enjoys it so much, I thought I'd give it ago. I remember enjoying it for the short period that I did it for.

On Tuesday & Wednesday of last week, I did an easy 3k each day without stopping. Apart from the obvious slightly stiff muscles which haven't been used in eons, I found it quite easy. On Thursday I brought it up to 3.5k and did it in about 22 minutes without much problem.

I rested on Friday. Then on Saturday I ran 4.5k. Again without much problem. The stiffness in the muscles is now gone and last night I ran 5k in 31 minutes. I was only out of breath at the end because I picked up the pace considerably for the last 500 metres.

I'm wondering am I doing too much too fast? I've entered the Great Ireland Run in the Phoenix Park on April 18th. I had though it a tall order to build to 10k by then, but, by day 5 of starting, I did 5k in 31 minutes. So it shouldn't be a problem.

I want to build to doing 10k before the actual race, but I want to know how quickly or slowly I should build to it. Without picking up the pace last night, i could easily have kept going.

Any advice would be greatly appreciated.

Krusty_Clown

Hal Higdon has the answers that you seek. Have a look at his training programs, and choose one of them (or one of the many thousands that litter the internet and the google search engine). Given that this is your first 10k, I would suggest the novice program, as Intermediate introduces concepts like tempo runs etc, that would be difficult to incorporate, given the time you have remaining. Bear in mind, the race is on in 5 weeks. So maybe start on week4 of the HH program.
Remember, being new to running, you should be careful not to overdo it.

Birdsong

Check out the clubs in your area, the support & wealth of knowledge is invaluable plus it gives running a great social aspect. Running with others makes it go so much faster. It was one of the best things i ever did.