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3 Posts
Hi all,
I’m a 46 year old male, 6’3 tall, 86kg. Not run since 30+ years ago (back in the school days). Athletic build and work out with weights 3 to 4 times per week, although have not done any form of cardio in the last 5 odd years (and even prior to that, it was very limited cardio before/after working out). I also have a desk job so minimal walking/steps daily.
This week I started to go for a daily 3.5 km walk. At a brisk walking pace, on my 4th attempt I completed it in 29:38 (average speed 7.0 km/h).
Today I decided to run that distance and managed it (panting all the way through, like it was going out of fashion) in 22:23 (average speed 9.3 km/h). I ran that fasted, having woken up and drinking 2 glasses of water prior.
My Initial plan is to carry on walking 6 days per week and run one day. Possibly up it to two runs per week down the line. And then increase the distance to 5k (both for walking and running).
Based on the above, what kind of times should I be aiming for when running either 3.5km or 5km?
And any kind of specific training or tips that will help me to build up stamina/endurance? 🏃♂️
I’m a 46 year old male, 6’3 tall, 86kg. Not run since 30+ years ago (back in the school days). Athletic build and work out with weights 3 to 4 times per week, although have not done any form of cardio in the last 5 odd years (and even prior to that, it was very limited cardio before/after working out). I also have a desk job so minimal walking/steps daily.
This week I started to go for a daily 3.5 km walk. At a brisk walking pace, on my 4th attempt I completed it in 29:38 (average speed 7.0 km/h).
Today I decided to run that distance and managed it (panting all the way through, like it was going out of fashion) in 22:23 (average speed 9.3 km/h). I ran that fasted, having woken up and drinking 2 glasses of water prior.
My Initial plan is to carry on walking 6 days per week and run one day. Possibly up it to two runs per week down the line. And then increase the distance to 5k (both for walking and running).
Based on the above, what kind of times should I be aiming for when running either 3.5km or 5km?
And any kind of specific training or tips that will help me to build up stamina/endurance? 🏃♂️