Try running half an hour (don't worry about distance) 3-4 times a week

Then go up to five times a week (Tues-Weds-Thurs-Sat-Sun, or similar). When you can do that comfortably think about mixing it up, gradually increasing the Sunday run to an hour, making the Wednesday run a tempo/fartlek/interval type effort. When that's too easy make the Tues and Thurs runs two different choices out of tempo/fartlek/interval and Weds a really slow jog - the aim is to flush the toxins out of your muscles, not to achieve neuromuscular adaptations.

Or at least that's how I've always done it. I've run marathons (very slowly) but much prefer 10ks and half-maras as they kill me that little bit less and the training isn't much different.

Yes, I said "fartlek" #beavisandbuttheadlaugh

Posted By: Old Man on August 2nd 2015 at 20:59:24

Message Thread

Recently started running again....blisters? Any tips? (General Chat) - admckechnie, Aug 2, 20:27:18
- Running is bone boring, get on a bike. (n/m) (General Chat) - protheroe fitzgibbon, Aug 2, 21:08:31
- we used to piss on blisters in the army... (n/m) (General Chat) - promethian1, Aug 2, 20:53:42
  - Your own or someone else's? (n/m) (General Chat) - Old Man, Aug 2, 21:03:28
- Two-skin socks can help. (General Chat) - Arizona Bay, Aug 2, 20:49:30
- Also am slow! 5km this evening was 29 mins! (n/m) (General Chat) - admckechnie, Aug 2, 20:47:17
  - That's not shabby if you're just starting up at all (General Chat) - Old Man, Aug 2, 20:51:51
    - Did the Olympic park 10k 2 weeks ago to kick things off! (General Chat) - admckechnie, Aug 2, 20:54:10
      - Try running half an hour (don't worry about distance) 3-4 times a week (General Chat) - Old Man, Aug 2, 20:59:24
        
        Ok...I usually just run to do the nice events! (n/m) (General Chat) - admckechnie, Aug 2, 21:00:16
        
        But ur method makes more sense....I've never really been a "runner" as such (General Chat) - admckechnie, Aug 2, 21:05:22
        
        That's the joy of running (General Chat) - Old Man, Aug 2, 21:02:50
    - I was just thinking I'd be pretty happy at a sub-30-mins 5k. (General Chat) - Arizona Bay, Aug 2, 20:53:59
      - We have to run it together. I'm aiming for just under 60mins (General Chat) - Yellalee, Aug 2, 21:00:34
        
        Awesome, yes. I am in. (n/m) (General Chat) - Arizona Bay, Aug 2, 21:17:27
- Not new....trail running shoes by karimoor. The socks help but (General Chat) - admckechnie, Aug 2, 20:37:55
  - Worth getting a specialist shoe fitting if you intend to do much running (General Chat) - King, Aug 2, 20:51:21
    - ^^^ and this is the #1 best single bit of advice about running there is. (General Chat) - Arizona Bay, Aug 2, 20:52:41
      - Amen (n/m) (General Chat) - Old Man, Aug 2, 20:53:05
    - (And bought new shoes I should add) (n/m) (General Chat) - King, Aug 2, 20:52:29
  - Just behind the ball of your foot? (n/m) (General Chat) - Old Man, Aug 2, 20:42:07
    - Yep...above it on the side (n/m) (General Chat) - admckechnie, Aug 2, 20:44:24
      - Your call whether to burst it or not (General Chat) - Old Man, Aug 2, 20:50:40
- I'd suspect the shoes first off (General Chat) - Old Man, Aug 2, 20:36:08
  - Yeah....deco not 500 miles!!! (n/m) (General Chat) - admckechnie, Aug 2, 20:45:07
    - Defo (n/m) (General Chat) - admckechnie, Aug 2, 20:45:19
      - Art Defo (n/m) (General Chat) - Jumbo1, Aug 2, 20:45:53
- those socks were a godsend for me (General Chat) - earthleakage, Aug 2, 20:34:56
  - Fashionable trainers are the wrong thing to run in (General Chat) - Old Man, Aug 2, 20:37:12
  - what socks (n/m) (General Chat) - Jumbo1, Aug 2, 20:35:42
    - running socks (General Chat) - earthleakage, Aug 2, 20:38:52
      - thank you - I got some new Doc Martens and bought a pair of their socks (General Chat) - Jumbo1, Aug 2, 20:41:15
- run barefoot (General Chat) - Jumbo1, Aug 2, 20:34:05
- Are they new shoes? (n/m) (General Chat) - avenging canary, Aug 2, 20:31:36

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