Which Running Program to Do After One Year Absence from Running - But Still Fit?


Hi Love your site!

I broke my toe 1 year ago. It was a bone defect and very slow to heal, so I've not run more than sporadically over this past year.

However, I've done martial arts, elliptical machine, and I bike commute. I can easily bike for 2-3 hours, walk 5K in about 40 mins, etc, etc.

Recently I started back to running and can easily run 2 miles in 30 mins without being sore the next day.

I got bold and signed up for a 5K, planning to walk it, but ended up running almost the entire thing (2 small walk breaks for water), in 48 mins.

Due to the holidays and weather, I've only been able to run three times in the last three weeks (but put in 12 hours on the bike, though).

I feel like I should just jump in to the 10K program...is that the right program for me? I feel like I can do the time, but I've not been consistent since coming back to running. :(

running tips
Answer by Dominique:


Hi there,
Thanks for your running training question and apologies for the delays in getting back to you.

The 10k Running Program is good for anyone who can run 30 minutes non-stop comfortably.

It sounds like that is you and especially given your biking experience it should be fine to start with it, even though you have been absent from running.

The program does require a commitment of three days / week. With any running program, consistency is just really, really important. Skipping the occasional workout is not a huge issue, but in order to see some improvements running at least three days / week every week, week after week, is key.

This 10k running program will build up your endurance over time such that at the end you should be ready for a 10k race.

After that program the real fun begins with my favorite distance, the half marathon... :)

See my half marathon running program for more details.

Hope this helps and again, apologies for the delays in getting back to you.

Cheers,
Dominique

BRT Newsletter





Join in and write your own page! It's easy to do. How? Simply click here to return to Running Programs FAQ.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    daniels-running-formula-01.jpg
    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more

  2. One Month Left to Train for a Half Marathon

    Hello, I'm running a half marathon in one month. I recently got sick with bronchitis and couldn't run for 3 weeks. I was only up to 5 miles at that

    Read more

  3. Marathon Running Tips for Beginners: Your Journey to 26.2 Miles

    This page will guide you through some essential marathon running tips for beginners, ensuring that your marathon journey is safe, enjoyable, and successful.

    Read more

  4. The Most Important Beginner Running Tips - All You Need To Know When You Start Running

    running-quote003.jpg
    The most important beginner running tips. All you need to know before you put on those running shoes.

    Read more

  5. Nine Marathon Training Tips - The Marathon Guide That Will Help You Succeed

    infographic-marathon-training-tips.jpg
    Planning to run a marathon? Then you'd better get some marathon training tips. Read this marathon guide because running a marathon is not a walk in the park...

    Read more