If you are new to running or haven’t run a race as long as 15K, you probably will want to choose my Novice Program. I always have liked running 15K races and have had some of my best times and performances at this 9.3-mile distance, as well as in slightly longer 10-mile races.Ĭlick on the links below for access to 15K training programs for Novice, Intermediate and Advanced runners. Experienced runners enjoy the 15K, because it offers a different distance, one to relieve boredom. The 15K offers a challenge for those who have run their first 5K and 10K races and want to go a bit further without quite committing to a marathon, or even a half marathon. But it’s not impossible.The 15K is a useful and exciting racing distance. It becomes progressively more difficult to regain lost speed once into your 30s, 40s, 50s, and beyond. Runners in their 20s can head back to the track as though they never took any time off. Don’t get trapped in old habits that maybe didn’t produce the best results. In your previous life as a runner, did you make mistakes that can be avoided this time? Reevaluate your entire approach to training. Decide if you can do it better this time. Once you regain your base fitness, ask yourself whether you want to resume old training patterns, including speedwork. Workouts done years ago bear no relevance to what you can do today-and can be a cause of injury. Expect to spend at least two days getting back in shape for every day lost. Consider how long you’ve been gone.ĭepending upon your time away from fast training, you will have an easy or hard time coming back. To get in shape? To improve your previous times? To compete in a particular race? Plan your training well ahead so as to achieve that goal. Have a goal in mind.Ī goal may be as simple as going out to do your first run. If you are returning to running after being away for whatever reason, the following 10 tips may make your journey back more pleasant. And it is certainly easier than starting to run for the first time. Getting back into shape need not be that difficult. Remember, a runner who loses six years of training must also cope with six years of normal aging. Your skeletal system, for instance, may not accept the strain of training at your previous level, particularly as you age. Coyle says runners can regain blood volume within a week, although reproduction of red blood cells takes longer.īut not all systems of the body detrain or retrain equally. ![]() Not only can you transport oxygen to the muscles more efficiently again, but you also have more fluid available for sweating, which helps cool your body. When you retrain, you regain that lost blood volume. Actually, the heart had less blood to pump to the muscles,” Coyle says. “Previously, researchers thought detraining was because of deterioration of the heart. During the first 12 to 21 days away from training, you lose as much as a half-quart (500 milliliters) of blood. In Coyle’s detraining studies, he identified one reason for the immediate fitness decline-loss of blood volume. Join Runner’s World+ today for more training advice! But this all depends on your starting point, personal physiology, and return plan. Other experts have suggested that it would take an equal amount of time: if you take one month off from running, it would take about a month to get back to your original level of fitness. Play icon The triangle icon that indicates to playĬoyle suggests that for every week lost, it takes two weeks to regain the original level of fitness.
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