June 22 2015
We’ll take you from the couch to finishing a 5K in less than two months—and a half marathon in just 14 weeks.
So you have a spring or summer 5K on the calendar, but you haven’t been able to run through the winter. Now what?
The good news for semi-retired runners: Even if you have taken a winter hiatus from running, your body has excellent recall. Getting back into a groove will happen more quickly for you than someone brand-new to the sport.
This plan will help you rebuild your endurance and recharge your fast-twitch muscles so you will have the stamina and speed needed to run a solid 5K. For the first two weeks, you will simply start increasing your mileage base. Once this base has been established, you’ll sprinkle in a bit of speed work, hills and fartlek sessions to kick your fitness into a higher gear. If the first week is a struggle, repeat the workouts for that week until they become manageable.