10K training after a layoff

by **JSmitty** » Fri Aug 17, 2012 3:33 pm

Hi All:

I have been away from training for a while. My new goal is the Angus Glen 10K. It is 11 weeks away. I do not have any time goals but want to be somewhat prepared.
I haven't run longer than 3 miles in forever, and haven't run a regular routine since last year.

I have begun a new journey where fitness is going to be a regular part of my life. AGAIN.
Running is my main cardio, but I like riding the indoor bike and plan to incorporate the moving stair machine.
Aside from cardio, I plan (and have done this week) to work on weight lifting and hope to figure out some body weight movements. The thought of using my "heavier" body weight is daunting but baby-steps will be my friend.
Menopause is kicking me in the butt. TMI, I know, but I am always hot, so I figure I should workout for the effort and feel better overall. Sounds very simple, doesn't it.

I will use the gym for most of my workouts in the mornings and will have an hour or so. I will run outside on the weekends and use my own machines at home.

Any 10k plans and suggestions would be greatly appreciated, perhaps with juggling the weights.

Thanks,
Jill

by **trixiee** » Fri Aug 17, 2012 4:02 pm

Good luck Jill!
Nice too see you're back!!! :dance:

by **Squints** » Fri Aug 17, 2012 7:23 pm

I used the Couch to 10k app from iTunes. But I can't remember how many weeks it was......

by **readysetgo** » Tue Aug 21, 2012 2:02 pm

Baby-steps is the way JSmitty! Consistency is best. Hope things are going well.

by **n_fraser** » Wed Aug 22, 2012 12:22 pm

I used a Hal HIgdon 10k plan when I trained for my first one last year.

http://halhigdon.com/training/51122/10- ... ce-Program

Good luck!

by **getfit** » Wed Sep 05, 2012 6:23 pm

Just seeing this now. Welcome back Jill

I'm trying to increase my cardio too, after problems with my knee and slacking off over the summer. It's tough to come back and some runs feel like crap, but I know if anyone can do it you can.

by **daddy_runner** » Mon Sep 10, 2012 11:32 pm

I know where you're coming from. I had to take several months off last spring/summer due to an injury.

I notice you didn't mention why you took time off. Was it due to injury? If so, then that's something you'll have to take into consideration. There's always the coolrunning.com beginner 10k program http://goo.gl/Quiso (12 weeks long, but you could always skip the first week).

by **JSmitty** » Sun Sep 30, 2012 3:14 pm

I have had further complications due to illness. The first two weeks of September I was ill with "walking pneunomia".
Last week, I ran five days, four runs were between 1.5 and 2 miles. My Saturday "long run" was 4 miles with a couple extra stops to be safe.
I think I can still get to the start line on November 4th for a 10k. I do not plan to get injured from this event, so if I do not finish, no biggie.

Any suggestions for the next 5 weeks?

Thanks

by **Spirit** » Sun Sep 30, 2012 5:32 pm

eat lots of fruit and veggies. drink green tea and enjoy building your jogging up to the 10k.