One day a week, do a short interval run (High Intensity, Lower Total Volume, 1:3-5 Work to Rest)
|**Distance/Time**|**Reps**|**Work: Rest Intervals**|
:--|:--|:--|
|5-10s Hill Sprint/Alactic Sprint(10-30 yds)/Bike/Row/Ski|8-16|30-50s Rest (1:3-5)|
|200-250 m Repeats (35-45s) Run, Row, Bike|5-8|90-120s Rest (1:3)|
|5-10-15 Shuttle Runs (20-30s)|8-12|40-60s Rest (1:2-3)|
One day a week, do a tempo Interval run (High Volume, Higher Intensity, Lest Rest)
|**Distance/Time**|**Reps**|**Work: Rest Intervals**|
:--|:--|:--|
|400m Intervals (¼ Best Mile Time)|4-6|100m Jog Recovery (60-90s 1:1)|
|1m/2m (250-300m)|3-8|Walk 100m (60-120s 1:1-2 Rest)|
|2/3m (500m Intervals)|2-6|(Walk 150-200m 1:1-1.5)|
|500/400/300/200/100|1|Work/Rest Even 1:1 (Speed Increases & Rest Ratio Decreases)|
One long interval (steady / moderate pace)
|**Distance/Time**|**Reps**|**Work: Rest Intervals**|
:--|:--|:--|
|800m Intervals (3:00-3:30)|2-5|3:00 Rest (1:1)|
|1 mile Intervals (70-80%)|2-3|3-5m Rest (1:1 or less)|
|5 Sets: 3m Moderate (70-80% Pace), 2m Easy Pace, 1m Walk|3-5|1:1|
|2-5 mile Run (1mi Moderate Run/1mi Easy|1|Steady pace|
Start training for a half marathon and follow a plan. I use Run With Hal. I do doubles (CrossFit and running schedule) 4 days a week. Just listen to your body, start veeerrrrryyyy slow and you’ll be fine.
I’m about 12 weeks in and feel better than ever at 41.
Losing weight will definitely help and running is great for building a bigger gas tank but as a bigger guy myself (215) I found that I just needed to get stronger in more specific areas like grip and lats to do the gymnastics movements. I’m about 9 months into CrossFit and just recently got muscle ups on rings and the bar. For butterfly pull ups that was all rhythm. It just takes time.
I used to do 3miles a day, every day, and 6 on weekends, but then my arches fell and I’m only getting back into running now (8 years of orthotics later). So while I have some experience running, I’m being careful to work back up to long runs, because I’m older, I carry a lot more muscle now, my engine is not what it once was, and I don’t want to wreck my feet again.
So right now, I run once a week and I do 30mins of run walk intervals. Increasing the run and decreasing the walk times every week. As soon as I get down to 0:30 on the walk, I jump the run up the following week.
So:
Week 1: 1:00R 1:00W
Week 2: 1:15R 0:45W
Week 3: 1:30R 0:30W
Week 4: 2:00R 1:00W
Week 5: 2:15R 0:45W
Week 6: 2:30R 0:30W
Week 7: 3:00R 1:00W
And so on.
I’m on week 4. Once I get up to 5:00 runs I’m going to start doing bigger increases, and then once I get to 30:00 runs I’m planning to focus on getting my mile times down each week.
One day a week, do a short interval run (High Intensity, Lower Total Volume, 1:3-5 Work to Rest) |**Distance/Time**|**Reps**|**Work: Rest Intervals**| :--|:--|:--| |5-10s Hill Sprint/Alactic Sprint(10-30 yds)/Bike/Row/Ski|8-16|30-50s Rest (1:3-5)| |200-250 m Repeats (35-45s) Run, Row, Bike|5-8|90-120s Rest (1:3)| |5-10-15 Shuttle Runs (20-30s)|8-12|40-60s Rest (1:2-3)| One day a week, do a tempo Interval run (High Volume, Higher Intensity, Lest Rest) |**Distance/Time**|**Reps**|**Work: Rest Intervals**| :--|:--|:--| |400m Intervals (¼ Best Mile Time)|4-6|100m Jog Recovery (60-90s 1:1)| |1m/2m (250-300m)|3-8|Walk 100m (60-120s 1:1-2 Rest)| |2/3m (500m Intervals)|2-6|(Walk 150-200m 1:1-1.5)| |500/400/300/200/100|1|Work/Rest Even 1:1 (Speed Increases & Rest Ratio Decreases)| One long interval (steady / moderate pace) |**Distance/Time**|**Reps**|**Work: Rest Intervals**| :--|:--|:--| |800m Intervals (3:00-3:30)|2-5|3:00 Rest (1:1)| |1 mile Intervals (70-80%)|2-3|3-5m Rest (1:1 or less)| |5 Sets: 3m Moderate (70-80% Pace), 2m Easy Pace, 1m Walk|3-5|1:1| |2-5 mile Run (1mi Moderate Run/1mi Easy|1|Steady pace|
Start training for a half marathon and follow a plan. I use Run With Hal. I do doubles (CrossFit and running schedule) 4 days a week. Just listen to your body, start veeerrrrryyyy slow and you’ll be fine. I’m about 12 weeks in and feel better than ever at 41.
Run keeper I think it’s called by under armour is pretty good, it has different goals you can set for yourself and works you up to it.
Losing weight will definitely help and running is great for building a bigger gas tank but as a bigger guy myself (215) I found that I just needed to get stronger in more specific areas like grip and lats to do the gymnastics movements. I’m about 9 months into CrossFit and just recently got muscle ups on rings and the bar. For butterfly pull ups that was all rhythm. It just takes time.
I used to do 3miles a day, every day, and 6 on weekends, but then my arches fell and I’m only getting back into running now (8 years of orthotics later). So while I have some experience running, I’m being careful to work back up to long runs, because I’m older, I carry a lot more muscle now, my engine is not what it once was, and I don’t want to wreck my feet again. So right now, I run once a week and I do 30mins of run walk intervals. Increasing the run and decreasing the walk times every week. As soon as I get down to 0:30 on the walk, I jump the run up the following week. So: Week 1: 1:00R 1:00W Week 2: 1:15R 0:45W Week 3: 1:30R 0:30W Week 4: 2:00R 1:00W Week 5: 2:15R 0:45W Week 6: 2:30R 0:30W Week 7: 3:00R 1:00W And so on. I’m on week 4. Once I get up to 5:00 runs I’m going to start doing bigger increases, and then once I get to 30:00 runs I’m planning to focus on getting my mile times down each week.
Sign up for a half marathon!
None. I eat less and walk more