Im 16 and i wanna be good at running 2km again after i lose the weight?

Question

hey! i've been really good at running 2km since i was 12 up until i became 15. Then i got sick and stayed at the hospital for almost a year and i've gained a lot of weight. (im about 5'4 and 61kg) (i used to be 45Kg) so how can i lose the weight by November and get ready for the race? im really tired cz laying down in a bed for almost a year was.. anyway. pls help me?=/ could u give me a daily plan for fast results? thx a lot guys:)

Answer 1

Start out by walking, move to power walking, and then job as your body permits.  Don't push it, or you'll risk injury.

Try to be active 5 days a week...adding to your time/distance as your ability permits, but not really more than 10% a week is ideal.

Nate (above post), listed a great link.  Check it out and cruise the website.

Welcome back to the sport.

Answer 2

Run about 4-6 days a week (longer distances 3-6 miles)

Use this site for more tips: http://www.runnersworld.com/