Back training after a layoff - advice appreciated

coolbeans

Hello all and thanks for reading;
I'm about to go for a run in the next hour but I'm looking for some advice as to retraining and getting back into the groove so to speak. I've stopped all kinds of running for for the last three months as I left the country and have been settling in, finding work etc. Now that that's out of the way I find that my fitness is way down; I ran about 6km the day before yesterday and it felt it. The thing is I really want to get aerobically fit as I love a bit of running and cycling but I've never really been regimented in my training. I just went out and did it. If I ran I'd run 10km or so and be happy to do that but my times would always be flat and there would never be any improvement throughout the year. Also my acceleration and stamina in a game of say tag rugby or five-a-side would be brutal and I know in my heart that this is down to poor training. From now on I want to change this and improve as I hit 30 this year and feel that the gains will be bigger if training is more structured.
OK, so I'm heading for a run tonight, does anyone have any advice re what I should do over the course of the spin to help achieve what I have (badly) outlined above. Any advice is appreciated no matter how obvious. NO MATTER HOW OBVIOUS.

Woddle

coolbeans wrote: »

but I've never really been regimented in my training.

coolbeans wrote: »

and there would never be any improvement throughout the year.

Hi coolbeans, I think you answered your own question. You need structure.

It's a slow process though but you will see gains, my only other advice for now is to just run slow and easy and often if you can, maybe start off 3 times a week and build up to 4 or even 5 times aweek.

Patience and consistency are key and after you've built up a base you can start adding a speed session. While building a base why not start reading the training logs and get an idea of what other folks do but remember we're all different and all training for sth different.
Hope this helps.

coolbeans

Woddle wrote: »

Hi coolbeans, I think you answered your own question. You need structure.

It's a slow process though but you will see gains, my only other advice for now is to just run slow and easy and often if you can, maybe start off 3 times a week and build up to 4 or even 5 times aweek.

Patience and consistency are key and after you've built up a base you can start adding a speed session. While building a base why not start reading the training logs and get an idea of what other folks do but remember we're all different and all training for sth different.
Hope this helps.

Thanks Woddle, I'll take a look at the training logs to get an idea of this "speed session" you're refer to

thirstywork2

Look for a local running club in Perth.I joined one in Sydney and it was a fantastic experience.
Pick a short term goal and long term.
as you said structure is important and I also find routine is good also.

Clearlier

Set some targets! It doesn't matter too much what it is but you need to set a target and then work towards it. Different goals will require different training. Training that optimises a 10k time would be quite different to training that optimises tag rugby performance although you could train to help both without optimising either.

pconn062

I think what Clearlier says it right, set yourself a goal. Enter a 5k or 10k race thats a few weeks away and get a training schedule online and follow that.