Running

Any tips from 40+ beginners/rejoiners to the running fold.

I typically do this:

• C25k - this typically leaves you able to do three 5k runs in a week (one of these can be parkrun for example, doesn't have to be).
  
• 4-6 week period of consolidation on three 5k runs a week
  
• 5 weeks to extend one of those run into a long run (6k, 7k, 8k, 9k, 10k).
  
• 4-6 week period of consolidation on 5k, 5k, 10k runs.
  
• Make one of your 5k runs an interval session (see below)
  
• Longer runs can also get longer based on your goals, whether it's a Half or a Full marathon (at this point you need to start looking at specific training plans but the above will form a nice base).
  
  

Doesn't matter how far through this you get, some people just like to do three 10k runs a week and are not interested in speed work. Some people want to build up volume and will progress to doing 6-8 runs a week (with a rest day so sometimes more than run in a day).

Enjoy it, if it gets too onerous or all consuming then dial it back a bit, or just go for a run regardless of time/pace/distance.

My rough intervals plan is something like this, find a flat route and rotate (one session per week) through:

• warm up jog (~5 minutes or so), 6 x 800m at 5k pace with 90s walking recovery between each, cool down jog (~5 minutes)
  
• warm up jog (~5 minutes or so), 5 x 1000m at faster than 10k pace with 100s walking recovery between each, cool down jog (~5 minutes)
  
• warm up jog (~5 minutes or so), 4 x 1600m at faster than 10k pace with 120s walking recovery between each, cool down jog (~5 minutes)
  
  

Build these up one extra rep at a time (although you may need to do delay the extra reps of the longer intervals so you keep the progression nice) until you're doing 10 x 800m (at 5k pace), 8 x 1000m (faster than 10k pace) or 5 x 1600m (faster than 10k pace). The whole point of these is that you run further at a target pace than your pace should allow (e.g. 8000m at 5k pace) due to the rests. They feel hideous but they really work for making you faster. Every so often do a "fast" 5k (parkrun is perfect for this) or 10k to keep on top of what your paces are. Doing 10 x 800m at 30s/km slower than your 5k pace is quite easy, so make sure your 5k pace is up to date.