Get my ability back......?

Question

Hi. So last year I didn't do any competitive sport or anything because I was out on injury and in that time I got very unfit and now cannot run as fast as I used to be able to. I used to be able to run 4km in 10-15 minutes and now it takes me half an hour and I want to get back to the speed I was. By January next year I want to be running 3km in 7-10 minutes. Any ideas?

Answer 1

Taking a year off is a lot of time, you will have to start all over again with your running. You won't be able to just start off were you ended the last time you competed. Start off with some low mileage and just keep working your mileage up until your at about 5 miles. Work on that base for a few months and than start to add in some repeats such as 800 and 600 repeats to help get your speed back. Fartleks will also help you out a lot. If you lift weights don't do a  whole lot of heavy weight because that will build bulk. Low weight high reps is what you are going to want to do. Make sure you are getting plenty of protein in your diet. Protein helps build and repair muscle. Don't be affraid to take a day off a week as well. Taking a day off is just as important as your daily workouts, it gives your body the chance to recover from the workouts and it that can help prevent some injuries. You will be able to get your goal time by next january for sure if you just keep working out, eating healthy, and don't get down on yourself if you are having problems. Good luck

Answer 2

you should eat health food and stay active in your daily life. you should go out for a run about 4km at a good pace. every day push yourself and go a little faster until you have your 10-15 min 4km. then go down to 3km and get to 7-10.

Answer 3

just run as much as u can as often as u can .and you'll get in better shape

Answer 4

eat healthier. Drink more water. Also, do weight lifting because it can strengthen your muscles. Remember to stretch and lots of it. Hopefully that help.