Running lesson needed I want to go from 3 to 4 days a week (Read 807 times)

It's not complicated. Just add an extra day where it fits best in your schedule. Start nice and easy and see how your body adapts. Your half isn't until next year - you don't need to do anything more than just run. Go run those 5Ks and have fun. When you start getting serious about improving your times at particular distances - then worry about training plans and details.

I would start out with your sunday run (or extra run) being a 2-2.5 miler (or since it appears you run for time a 25-30 minute run) ....not longer than your other runs. Each week you can push it farther until eventually it could be your longest run. But dont start out trying to add a longer run than you normally do AND an extra day at the same time. Change something...adapt..change something else..adapt again. Gradual changes. All that other stuff you listed in the what you do not know...dont worry about. If you hang around running long enough...you'll eventually pick it up and 90% of you dont need anyway.

You need to get more consistent with your three day weeks before adding a fourth. According to your log you only got one three day week in this month for a total of 8.4 miles. Work on getting into a regular running routine and making your runs longer. When you are comfortable running 3-5 mile runs on a regular basis, then it will be time to add another running day. When you do add another day be sure to cut back on some of your runs so you don't end up with a large mileage increase all at once. Tom

It's more about comfort than time. As I said, just work on lengthening your runs until you are comfortable running 3-5 miles. At that point you'll be ready to add another day. I like to keep my runs at least 3.5 miles long, especially in the winter when it takes more time to get ready. A longer run always feels more productive because the first couple miles is spent just warming up. I also started running to keep up with my kids 12 years ago and have been running year round for the last six, which can be quite a challenge here in Michigan. The rewards have been great. My resting heart rate went from over 60 to 48, my weight dropped from 210 to 185 which is what I weighed in high school, and I can keep up with my boys (19 and 16). My advice to you is to keep your enthusiasm in check and don't try to do too much too soon (sound familiar? ). Slowly build your base until you can comfortably run 15-20 miles a week and maintain it. From that level you can train for most any race you like and do quite well. I ran at that level for a full year before training for my first marathon. Be especially careful now since you are anxious to get back running after being sick. I've had the plague myself this past week and this morning was my first run. I could definitely feel a difference toward the end. I was trying to get ready for a half marathon in April but I probably won't make it now. I'd rather miss it than risk breaking something and miss running in the spring. Tom

It's not complicated. Just add an extra day where it fits best in your schedule. Start nice and easy and see how your body adapts.

What he said. Running isn't complicated. And you can handle 4 days or 5 days or more. As long as you're careful to make most of them easy, gentle runs. All that stuff you don't know doesn't matter one bit at this point. Truth is it doesn't matter for most of the people who obsess over it. Running is simple. Run a lot. Run easy. Be consistent. Once in a while run a little faster. Once in a while run longer. Listen to your body. Your only job now is to learn to love it so consistency becomes natural. You can start obsessing over your VO2 max and your lactate threshold later. Or not. If you're really smart, you won't. The not-so-secret secret is that you can be a lifelong runner - and maybe a fast one - without ever learning that stuff you don't know.

Your half isn't until next year - you don't need to do anything more than just run. Go run those 5Ks and have fun. When you start getting serious about improving your times at particular distances - then worry about training plans and details.

Yup. Bonkin is wicked smart.

Question for Tom: Do you mean 3 five mile runs, or 3 to five miles per run.... before adding a 4th day.

I like to wait until I'm running five miles a day before adding another run day. My reasoning is that to add another day requires more time to dress and another 1-2 miles that I need to spend warming up. I'd rather add as much mileage as possible to my current running days before adding another. For me that works out to about five miles. Anything more than that requires too much time in the morning before heading out to work. Tom

It doesn't matter which days you add mileage to, just don't add too much at once. Ten to fifteen percent a week is plenty for a new runner. You don't need to keep your runs the same length either. It makes it more interesting to mix up the distances. Tom