I have just started running again seriously after about 10 years when I was two stone lighter. I have always been fit and exercised 5 - 6 hours per week (aerobics, weights and occasional running). I am slowly losing weight with WW and have lost 11 pounds so far and have got the running bug. I want to progress my training but do not want to do so too quickly and get injured because I am overweight. I am now 5 foot 6 and 11 stone 4. My aim is 9 and a half to ten stone. My current work out routine is :
Monday - 1 hour weights - light more reps
Tuesday - 1 hour yoga class
Wednesday - 10k run (1hour and 2 mins plus 5 mile bike ride
Thursday - 50 mins yoga
Friday - 8 - 10k run
Saturday - rest
Sunday - 5k Races - best time 26.3
I have only ran three races and want to progress to 10k runs but do not want to push too soon because I am that type to go mad.
In essence any suggestions of how much I should up mileage, speed or frequency of runs or should I wait until I lost more weight?