help regaining fitness

Ok basically I used to fit (training for entry to armed forces) 
I could do a 1.5 mile in about 8:30-8:45 and manage 8 miles at 7 min miles as an example of where I was. I was 13 stone as well at that point.

since then I've fallen off the wagon due to circumstances and gained about 15kg (in process of losing it now)
my most recent was a 1.5 mile in 10:25 at work a few weeks back.

so I'm looking for advice on how to best train to get fitter again.
i do pt everyday with work (usually a run/circuit/swimming/ weighted run) 

i also try 4x a week on an evening to do my own running.
ive been trying this:
2x 5 mile runs at a comfortably hard pace
1x Fartlek run (1 mile steady either side then 2-3 miles of landmark sprints)
and one steady longer run 

what would you advice?
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Comments

  • You need to ease it back.

    Most of your runs should be done at a pace you could chat at.  All of yours sound hard apart from maybe the longer run ?

    Listen to your body and don't push it too much or you'll get injured and fall off the wagon again. 

    Spend a month or so just running easily before introducing the tough stuff. 
  • I agree, if you push it too much you end up injured and then have to stop running. Build it up slowly.
  • Just keep at it. Keep building slowly and the base will develop
  • It seems like you training is geared towards fast progression. I would tone it down to first get to the weight you want to be, then you can start upping it again.
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  • Greetings all, only a fast one for the objectives,

    1. Run three times each week.

    2. Lose 3 stone before I'm 40 (January)

    3. Run my next 10k in under 1:26:08

    ...what's more, after the most recent few weeks

    4. Not get harmed doing inane exercises in this manner keeping me from accomplishing objectives 1-3!

    Upbeat Trails
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