New to running - need help with training intervals and distances (Read 705 times)

Hi, I have been running off and on for about 3 months. I can easily run 5k in 28 min and would like to train for 10K and 1/2 marathon before Spriing. I live in IL and run outside. How often should I run. I am currently trying to run 5 K twice a week and 10K once a week. With one day of rest in between and a 1mi swim once a week. By the way I am in my mid 40's and before September hadn't ran in over 20 years. Thanks for your suggestions.

Get yourself one of the running books by any major writer (like Higdon). And if you're keeping a log here and you want advice, consider making it public. Plenty of folks will offer comments. Am I correct in assuming from your screen name that you're planning on doing the marathon next fall?

I second the runnersworld.com suggestion. I am presently using the training plan custom designed for my upcoming 10K race. One thing I've learned is that the way to improve your 5K/10K times isn't necessarily running 5K/10K practice runs faster. Instead, it involves longer/slow runs mixed with shorted/tempo&speedwork. Good luck.

You're off to a good start doing 12 mi/week. You may want to start adding a couple miles to your long run every other week (replace the 10K with an 8 miler one week, back to 10K next week, then up to 10 miles the week after, then 6 miles, 8, 6, 10, 6, 8, 6, 10, etc). Don't worry about times, and, to avoid injury, don't increase your weekly mileage too fast. You'll be in good shape to start your marathon training in the Spring. I used Jeff Galloway's schedule to run my first marathon - Chicago '01 (Galloway's Book on Running - not the run/walk thing although I hear that works well www.jeffgalloway.com). I, too, recommend Runner's World's training schedules http://www.runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00.html- I have used the "intermediate runner" schedule for subsequent marathons. Good luck in your training for October - It's an amazing event! Ken