I see most plans have one long run, one or two medium or "easy" runs. some plans throw in tempo or speed training.  when I am doing the shorter distance run of the week, is this supposed to be a relaxed run, thats just suppposed to feel easy and comfortable? Or am i supposed to push it, and try to run it as fast as possible, in order to improve my speed? During the long run, I assume the goal is just the completion of the run, not necessarily a particular time?  I've read about interval runs, where you run a certain time (say 2 minutes) or distance (100-200) meters at a faster pace, then walk (or slower pace run) for a certain time or distance, and alternate back and forth. Should I be doing that every week, or every other week? 

As I went from being able to run ... well, NO miles .... to where I am now, the plan i used (halhigdon.com beginner 5K plan) had me increasing my distance about .25 miles per week. Some of the longer distance plans increase distance a mile a week, and then 2 or more miles a week (ie long run distances increase from 3 to 4 to 5 milers. By 8 miles, I"ve seen them jump to 10 then 12, 14 milers). Those increases start where I am now ... 3 miles or so.Will I be able to go from a 3 mile long run to 4 mile long run? really?

sorry, i just haven't seen a plan that I REALLY like ... i'll piece something together ... thanks for any help!

Sue

 I'm a few weeks into a training plan for a 1/2 marathon that I got out of a past copy of Runners World.  This weekend has my first speedwork or Aerobic Intervals session and I'm not sure I'm understanding what's required of me 100%.  Can someone who know's what they're doing confirm that I've got it right please?  The session description is: 3km 5-7 x 1:00 AI, 3km".  I have an explanation of what AI is and understand that for that I need to push myself a little but not too much but I'm wondering does the fact that it mentions 3km twice mean that the entire run should be 6km but that just the first 3km should include 5-7 1 minute AI intervals?  What do you think?  Thank you.

I am suffering from a horrible case of post-race depression.  Spent about two months training for my half-marathon last Sunday.  Despite having done this race three times before, I was bizarrely hyped and excited about it (I think because this time I had told loads of people about it) to the point where I couldn't eat or sleep for about a week beforehand (yeah, not the best way to prepare for the race but still managed a PB)!! 

Anyway now I am completely lost, uninspired and demotivated.  Don't know how to fill the void.  Thought about signing up for another race but feel like there's no point.

What should I do?? 

I suck at all other sports so cannot focus on anything else instead.

I'm running 3-4 times a week some short and at least one long stretch per week some treadmill and x-training when weather's too bad.

My questions are to folk are:- Is this a common thing to happen? Will it just disappear? Should I just carry on regardless? Should I rest completely? / slow down? / do less miles? / seek medical advice?   ....What is best?

I want to continue training tomorrow but concerned I might agrivate situation  and possibly damage myself.

Look forward to any useful responses out there ;-)

Strangely, this time, after not having run for over a year and a sedentary job, I am running for 40mins at a time (albeit slowly) after just 4 weeks. Why have I managed to go from only being able to run for a minute 4 weeks ago to running for 40 times as long?  Has my brain and muscles remembered that I used to run?  Did the mitchondria not die from last time? Muscle fibres?  I am 43, female and slightly overweight at 159lbs and 5'6" - so not in great shape really.

Each time I've reached this goal stage in the past, I've carried on for a few months and then got bored, an gradually stopped running. What's the best way of motivating myself to carry on for ever?

I just have a problem understanding why all experts are saying to taper off the long runs 2-3 weeks before a half marathon. My long run each weekend is now abt 11 Miles and with a month 2 go I just can see any problems of continuing a long run in the weekend, and  as a matter of fact, even increasing the distance of the long runs as well. Surely it can't hurt to keep training and consider the actual marathon as another "training session"?

 Thanks! - Peter 

A few weeks ago, I noticed a dull, localized pain in the back of my left thigh--right where my thigh meets my bum.  I thought it was a tight hamstring, but then I found (by accident) that if I kept my left leg straight and bent forward at the hip while allowing my right leg off the ground for balance, that it would cause a loud "pop" from the back of my left thigh and the pain was relieved.  It kind of reminded me of the sound of cracking knuckles, and it's gotten to the point where I need to pop my left hip several times a day.

Then just this week, in addition to the pain at the back of my hip, now I have pain on my left knee, directly below the point of my kneecap.  Today was the first time the pain really affected my run (couldn't run all 7 miles...).

Replaced my shoes about a month ago, I wear blue SuperFeet insoles, and otherwise have no injuries.

I saw the other thread about iliotibial syndrome, but I don't know if this is the same thing.  I have no pain anywhere but that point on the upper back of my thigh and the point below my kneecap.

Sorry for the long post...any ideas what this could be?

-Kim

I have been running  6.5 km for the last month, about 3 times a week. Every one of those runs have been within a 5 second time band ( 33 m 20s to 33m 25s ).

My question is - is it a good thing to see runs that are that consistent in times? I actually have tried to run a little faster, but still results in the same times. Should they be getting faster?

I have a fairly inconsistent running history, normally good for a month or two then lose focus, for a couple of months, and repeat. I have been running for a couple of years off and on.

Just interested in some of your more experienced opinions.

Cheers.
--ian

I am recently new to running, starting in the spring of this year, by early summer I was very pleased with my progress and was running 10-12km 3 or more times a week with ease, at this point I was not interested in running longer distances and was trying to improve my speed.  However, for the last 2-3 months I have been unable to run at all, and in addition living a very sedentary lifestyle, barely leaving my desk all day.  

Now my work is over I want to get healthy again and have just been for my first run since I stopped, I managed a very embarrasing 5 minutes before I was ready to keel over, the main problem not being my muscles but my lungs and chest. My question is, how do I get fit again? Am i essentially a 'beginner' again and need to start right at the beginning, or is there a fast and effective way to get back to my original level?

I  live in Michigan and Ive always hated running in the winter times.  This is mainly because I don't like running indoors on a treadmill or a track but running outside can be equally frustrating.  I find I slip and loose a lot of energy due to the snow.  I currently use Asics Gel - 1140s.  Does anyone have any suggestions on which shoes might be better, or tips to make running outside more enjoyable.  Thanks a lot!

Anyone with any similiar situation?   How long before you started running again?  What should I expect?

I'm on the treadmill for 60 minutes of brisk walking daily.  Pretty bruised up and incisions are sensitive but getting better.

Tips?

So I would appreciate ideas, thanks!

libby

 The pain disappears after 2-3 days of replacing my running workouts with walking workouts. Does anyone have any suggestions? I'm dying to get back to running my regular 3 milers...and am hoping that this isn't a stress fracture!

thanks:)

 Anyone had a similar experience? Got any advice?

I would be very grateful for any advice from any fellow runners and coaches etc

I'm hoping someone can help me out. I just signed up for a relay in August. It is 200 miles, and I am doing it as a team of six meaning we will each run over 30 miles. This race is also in Northern Colorado (I live in Southern California) at altitude. Here are the details:

http://www.wildwestrelay.com/

My question is this: Has anyone done one of these races as a six person team, and can you help direct me somewhere that might have a sample training program? Any help would be much appreciated!