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, Aug 2, 20:59:24