Forums >Running 101>I’ve not run in 10 years and I’m 20 lbs over weight
I’ve not run in 10 years and I’m 20 lbs over weight, to be honest I’ve not done much except an occasional hike.
I use to run a sub 20min 5k on a moderately hilly course and sub 18min @ 0% incline on the treadmill.
I injured my hip 10 years ago and had to quit running. Now that I want to get back into it, I’m 34 years old and very out of shape. 5’6’’ and 156lbs with clothes on.
I can currently jog a mile in like 12min easily, though I do not know if that is fast as I can go. I can probably go faster but not by much. Maybe an 11min mile.
Based on this information, assuming no injury, and if I train hard how long do you think it will take me to get back into sub 20min shape?
also on my journey to sub 20 it looked something like this:
month 1: 5k 30min
month 3: 5k 26min
month 6: 5k 23min
month 9: 5k 22min
month 12: 5k 21min
month 18: 5k sub20
these are just estimates from memory, I didn’t keep training logs, I just know I trained for over a year.
my training runs were always all out race pace except my long run which was more of a progression run. And I was doing around 30mpw peak.
Will it really take me 18 months ago to get back into sub 20min 5k fitness? If so that is very discouraging.
Fitness rebuilds faster than it builds initially. Your biggest obstacle is the 20lbs which all things considered isn't too bad. Lose 1-2 lbs a month and I think you're getting sub 20 on a flat course in 6-8 months if that (assuming no injuries).
I would suggest you study some basic training theory as all out running every time tends to not be sustainable and may have contributed to the hip injury.
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
>6 months to sub 20 if you stay healthy ... which will mean *not* doing most of your runs at race pace. Run at least 80 % of your weekly mileage at an easy pace. Do strides once or twice a week. That once a week longer progression run sounds good.
I don't think you'll even need to train all that hard, just consistentnly.
Runners run
Fitness rebuilds faster than it builds initially. Your biggest obstacle is the 20lbs which all things considered isn't too bad. Lose 1-2 lbs a month and I think you're getting sub 20 on a flat course in 6-8 months if that (assuming no injuries). I would suggest you study some basic training theory as all out running every time tends to not be sustainable and may have contributed to the hip injury.
Thank you guys. Wow! So much more motivation now. Thank you for reassuring me about easy runs, I almost made the mistake of going all out again.
>6 months to sub 20 if you stay healthy ... which will mean *not* doing most of your runs at race pace. Run at least 80 % of your weekly mileage at an easy pace. Do strides once or twice a week. That once a week longer progression run sounds good. I don't think you'll even need to train all that hard, just consistentnly.
Thanks
spam
I did a 10 Week gym challenge back in 2019 and lost 20 lbs in that time in a healthy way. Sensible eating and going to a 45 minute gym class each weekday. Eventually I lost another 15 lbs (I had it to lose, I'm still 5'10" 165 lbs) and started running again after a 38 year layoff. Do it while you're young! Like others have said, you'll get your speed and fitness back in good time at your age. It definitely takes longer as the years roll by. Keep us up-to-date on your progress. I'm new to this community, but so far I've only seen very useful and encouraging advice.
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PR's: 1 mile - 5:59.4 (2023) | 5K - 20:59 (2023) | 5M - 35:42 (2023) | 10K - 47:38 (2023)Up-coming Races: The Loop Race 8.4 (12/03/23).
Dad on the run.
Hey, I think you can do this. I just made a post myself about getting down to a sub 20 5k, something I have never ran but really want to. I'm 40, 6'4'' and 225lb. I'm hoping to get down to about 210 maybe 205 and really focus on running and strength training. Mainly I just want to beat my 13 year old XC running daughter in a race. HAHAHA.
Chasing the sub 20 5K.