The Long road back to fitness
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9th Jan '04, 2:22pm
Hi,
My first post on here, so hoping you guys (and gals!) can help me. I am at the beginning of a very long road back to fitness. Partly because of increased demand on my time, due to an increase in academic commitments, and also laziness on my part I have been out of regular training for about 1 and a half years now.
I used to be a fairly decent (3:58 1500m, 14:50 5000m) runner and my last race of any note was in April 2002. My new year resolution is to get back to competitive racing and hopefully aiming for a few track PB's in the 2005 season. My shorter term goal however is to obtain a 5km road PB (15:29) by the end of 2004. Given that I estimate my current time to be about 18:30-19 mins (Did I mention I have been really lazy!) this is going to be no easy task!
I was wondering if you guys have any tips along the way. I am effectively sedentary in terms of aerobic training, and the little exercise i have had recently includes a few gym sessions. Whilst lacking the motivation over the last year and a half, i really really want to get back to full fitness, however I have never really done high mileage and rarely went above 40 miles a week when fully fit.
Can anyone point me in the right direction as to how to increase my fitness fast with the 5km goal in mind. Also I wouldn't mind a little bit of variety so my motivation remains high, as due to commitments, a lot of my training shall be performed on my own.
Thanks
Re: The Long road back to fitness
9th Jan '04, 3:31pm
Hi Wes,
My advice comes on the mental aspect of your return to fitness. Here are a couple of tips that may help.
1. People are either generally motivated towards a goal e.g. 15.29 for 5km on the road, or away from something e.g. being unfit and lazy; most top athletes are motivated towards, and so keep this goal in mind to help with motivation. First, commit to the goal by writing it down, I suggest on several pieces of small card. Then imagine achieving it, and focus on what you would see, hear and especially how good you would feel. Then plan the steps to achieving it. Keep your goals in mind by visualising achieving them both first thing in the morning and last thing at night. This works very powerfully!
2. Spend time visualising yourself running at your peak. This helps to recall the positive feelings, and to boost confidence.
3. Keep positive. There will undoubtedly be ups and downs in your return. Stay focussed on your goal, and be persistent and determined!
Best Wishes
Steve
5k Training
13th Jan '04, 3:30pm
Hi
On the sports Coach web site there is an outline of a training program for the 5k - see brianmac.demon.co.uk/longdist/tp5k.htm
In planning your own program I would also have a look at the "Planning" page - see brianmac.demon.co.uk/plan.htm
Hope this helps
Brian