Wasn’t sure if this should go in the beginner or the training section, so if it needs moving please do so.
I’m after some advice (isn’t everyone who comes to a forum!)…
To give you a brief potted history, I’m 49 and 18 months or so ago was 5 stone heavier than I am now. Having done nothing in the way of physical exercise for almost 20 years, I started doing a 1 hour off-road walk 3 times a week. Pretty soon the weight was dropping off and the walking started to turn to a light jog, which then started to turn into running (at least some sections), and I thought I was doing pretty well as the distances increased and the times started coming down. I was even starting to consider myself a runner! Nothing earth shattering, but at a point a couple of months ago I’d progressed from 17.5 stone and getting out of breath running upstairs, to 12.5 stone with a time of 22:15 for our local Park Run, 2 hours for a 20k off road with 600m climbing, and 50:03 for a flat 10k on the road.
Then it happened… I got injured!
In hindsight now, it’s obvious. I was over-training and all the signals were there. I didn’t do any slow (as in low heart rate) runs and I’d run hard for 3 days on the trot, had experienced some cramping in my left leg, and the day before had recorded the 10k time above. From what I can tell having done copious amounts of reading, my base aerobic fitness is shocking and all my running was taking place in either this grey zone, or anaerobically.
So, eight weeks on I am feeling a lot better though not 100%, am having regular sports massage, have purchased a Wahoo HRM and started running again. Like others on here I’m struggling to keep my heart rate down. On the flat or downhill it’s quite easy, but the minute I start to climb anything higher than a curb my heart rate rockets. However, I’m now back to running approx 7.5k 3 or 4 times a week and have put in a slow 20k the last 2 weekends.
I’m really just after some sort of advice on how much training (either distance or hours) and what sort of training I should be doing.
I really enjoy my 2 hour weekend run and whilst I’m yet to even attempt a competitive half marathon, the ultimate goal has to be a trail marathon... Or day I say, an ultra. Like I say, at the moment I am running approx 4 times a week and all fairly slowly so as not to get injured again. 3 or 4 x 7.5k with a long weekend run at 20k. I’ve looked at countless training plans and they all advocate increasing mileage slowly over the weeks, but they start at a mileage that seems lower than where I am now.
Any advice would be greatly appreciated. Should I be doing some faster runs, should I be doing more shorter runs? Fewer runs but longer? Speed work? Hill climbing? I am just lost and without the goal of quicker times or weight loss feel I could need some direction if I’m not to over-train again.
Thanks in advance for any guidance...