Here is an 80k per week schedule which will give you a sound foundation for resuming speed work later on.
Day 1: aim to run for an hour (or 10k) on an undulating track.
Day 2: aim to run for 90 minutes (or 15k) easy trail/dirt.
Day 3: do a steady 10k not too fast not too slow.
Day 4: aim to run for 90 minutes (or 15k) on road.
Day 5: rest; go for an easy walk; cross-training; or 5k jog, whatever.
Day 6: do a 5k tempo run with proper warm-up and cool-down. Very even pace, at least 2 minutes slower for the 5k than current race pace (might be).
Day 7: aim to run on grass / ovals / soft ground, or cycle if you prefer, for 90 minutes.
1. Most importantly: Start where you are at now. Determine your average weekly distance for the last 4-6 weeks.
2. Unless this is a VERY low total, add no more than 10% per week. Some weeks, plan to drop back. For example, starting at 40k per week you might plan to do 40/45/50/55/50/55/60/65/60 etc week by week.
3. As you add distance each week, don't increase every day's run; try and establish the longest days first.
4. Choose different venues from Monday thru Sunday. Vary the surfaces you run on.
5. Cycling can substitute for any of the long runs, to add more variety.
6. Don't race tempo runs. They might take some effort, but recovery should be immediate.
I can do this buildup, so you can too! Please message me to clarify anything.
Day 1: aim to run for an hour (or 10k) on an undulating track.
Day 2: aim to run for 90 minutes (or 15k) easy trail/dirt.
Day 3: do a steady 10k not too fast not too slow.
Day 4: aim to run for 90 minutes (or 15k) on road.
Day 5: rest; go for an easy walk; cross-training; or 5k jog, whatever.
Day 6: do a 5k tempo run with proper warm-up and cool-down. Very even pace, at least 2 minutes slower for the 5k than current race pace (might be).
Day 7: aim to run on grass / ovals / soft ground, or cycle if you prefer, for 90 minutes.
1. Most importantly: Start where you are at now. Determine your average weekly distance for the last 4-6 weeks.
2. Unless this is a VERY low total, add no more than 10% per week. Some weeks, plan to drop back. For example, starting at 40k per week you might plan to do 40/45/50/55/50/55/60/65/60 etc week by week.
3. As you add distance each week, don't increase every day's run; try and establish the longest days first.
4. Choose different venues from Monday thru Sunday. Vary the surfaces you run on.
5. Cycling can substitute for any of the long runs, to add more variety.
6. Don't race tempo runs. They might take some effort, but recovery should be immediate.
I can do this buildup, so you can too! Please message me to clarify anything.
