Have not been running much over the last year (10 times at most) and have a couple of running races to do in the fall. I also want to get a head start for next year with my biggest race being a Half Ironman around July. So where would you start. I probably run around the 8.5 - 9 minute per mile right now but have run a 42 minute 10k about 2 years ago and want to get back to that speed. I am thinking of doing 2-3 half marathons in the next 6-7 month with the first one in October. Some shorter running races thrown in when I can.
Should have been more specific. In good shape by riding about 200k a week. So I am not completely out of shape yet.
How many times a week should I start to run.
Should I just be doing easy miles to start say 3 times a week with one of them being around an hour.
Would like to get up to about 2 hours max for my long runs but how long should I take to get to that time. The first half marathon in October will just be for fun and to figure out some times for the others in the early new year.
In general and i’m not a coach, maybe someone like Dev can jump in here but:
start slowly 2-3 times a week maybe 2-3 miles
increase miles after a few weeks to say 3-4
maybe try 3-4 time per week a 3-4 miles
I would do at least one maybe 2 strength workouts with either hills, stairs, or intervals.
conservatively push up mileage. the best way I know to get every “itis” is to increase run miles too fast.
after maybe 3 months push out to 10 miles every once in a while. hang with that for a while and if the legs tolerate it I think you are off to the races so to speak.