How many miles did you run today? - Page 523
Well that sucks. Good luck figuring out what happened. Good time to cross train and give yourself a break for a bit.
I want to start running after Christmas (for the obvious pudding and mince pie reasons..)
Could somebody please advise me on how many hours / km I should start off with and develop into? etc..
I work up in the city so am aiming to do early morning and weekend runs - I am also on the bad side of 50, so perhaps this should be taken into consideration..
Many thanks in advance.
Attention, beginner runner: It's safe--and smart--to start out slow. Really slow. "Easing into it helps your muscles get used to the impact of running and helps your mind get used to the effort," Hinton says. She recommends following a run/walk program like the one here three times a week (not on consecutive days). Begin and end each session with a five-minute warmup walk. Repeat a week if you don't feel ready to move up. When you're able to run consistently for at least 30 minutes, you can start adding more distance.
More: 5 Ways to Run Past Your Mental Blocks
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat 3 times
Week 7: Run 30 minutes