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  • 14-08-2013 7:41pm
    #1
    JohnnyBingo
    Registered Users, Registered Users 2 Posts: 154 ✭✭


    Looking for any tips or advice for getting back to up to speed so to speak. I have been running since January of last year and was always training for goal races. Last race was Waterford marathon at the end of June and apart from an 8 mile jog the week after, I haven't done any running since. So I have spent the last 5 weeks or so indulging in a not so healthy diet including plenty of fast food, beer, Choclate etc etc and no running to work any of it off. Now a stone heavier. Next goal race is 10k in 5 weeks so looking for advice in how best to return to previous fitness levels.


Comments

  • #2
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    There's no magic answer here, just to get back out there. Start easy, don't just jump back in at 5 days a week training, at the intensity you had pre-marathon. The first week back, get out 2-3 times, keep the distances short and the pace easy as possible. Build it up slowly, and don't compare where you are now with pre-marathon, it'll only pi$$ you off, and you'll force things.

    The good news is that it'll not take you too long to get back up to where your levels were as long as you have patience. The 10k will be a good time to judge how things are progressing, and allow you to set some new goals afterwards. Best of luck.


  • #3
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,087 ✭✭✭BeepBeep67


    Start at 50% of your peak marathon week, add 10% each week 3 weeks at a time with a step back week on week 4.
    Use the 10k as a stepping stone and target something 8-10 weeks out.


  • #4
    ncmc
    Registered Users, Registered Users 2 Posts: 4,852 ✭✭✭ncmc


    I would agree with RFR and Beepbeep, don’t try and jump right back into 5 runs a week. Start off with 3 or 4 and follow the same method as pre marathon i.e. 3 shorter runs and a longer weekend run. As RFR says, don’t get downhearted about lost fitness, it is scary how quickly you lose marathon fitness, especially considering how long it takes to build up! I am in a similar situation to you, have recently come back to a structured plan after taking things very handy since Cork City Marathon and I was alarmed at how unfit I felt at first. So for the moment, I am just concentrating on building up the long runs again and doing some intervals with my running club once a week. I am trying not to get caught up with speed at the moment as I know that will follow as I regain endurance.


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