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2009-06-18 4:34 PM

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Subject: need suggestions on running plan

I've been off from training for a bit now, and want to know where I should begin.  Marathon training starts in mid August, and I would like to start running again.  What sort of mileage would be a reasonable starting point for me this week?  This is my longest off time from training (I think), so I'm pretty clueless, and would prefer not to injure myself.  Thanks for your input.



2009-06-18 5:37 PM
in reply to: #2227676

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Subject: RE: need suggestions on running plan
Looks like you were running +/-20mpw not that long ago.  I would start back by maybe running 4x 3-4mi for a couple weeks.  If you feel good, move a couple of those to 5-7mi and add a 5th day for a couple weeks which should get you back in that 20+/- area.  You could then maybe bump one run to 'long run' status for a couple weeks and go 8-10 for that one, cutting back slightly on the others if necessary to keep from adding too much.  That's a rough guess at any rate.

I'm guessing that should get you close to ready to start the marathon plan.  But, what plan are you going to follow?  How much running does it assume you've been doing and where does it start in week 1?
2009-06-18 6:21 PM
in reply to: #2227758

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Subject: RE: need suggestions on running plan

JohnnyKay - 2009-06-18 12:37 PM Looks like you were running +/-20mpw not that long ago.  I would start back by maybe running 4x 3-4mi for a couple weeks.  If you feel good, move a couple of those to 5-7mi and add a 5th day for a couple weeks which should get you back in that 20+/- area.  You could then maybe bump one run to 'long run' status for a couple weeks and go 8-10 for that one, cutting back slightly on the others if necessary to keep from adding too much.  That's a rough guess at any rate.

I'm guessing that should get you close to ready to start the marathon plan.  But, what plan are you going to follow?  How much running does it assume you've been doing and where does it start in week 1?

Thanks!  A rough guess is much better than my total guess.  I had the 10% increase thing, but had no idea where to start.  For the marathon, I planning on Hal Higdon's Intermediate 1 plan.  The first week is 24 miles. 

2009-06-18 6:56 PM
in reply to: #2227805

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Subject: RE: need suggestions on running plan
OK, definitely add that 5th day after 2-3 weeks at 4x.  Your call on when or whether to extend one of the runs to a "long" one before the plan starts (as that will kick off with an 8 miler).  Given your past running volumes, you probably don't have to be too concerned about increasing volume too quickly until you get up to the low-mid 20s mpw.  But since you have the time, might as well play it safe.  Good luck!
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