13 votes
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The 10-percent rule in running: how to start?

As you've discovered, the 10% rule isn't really applicable to someone who is completely new to running. It requires that you already have an established weekly running volume that you can tolerate, so ...
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13 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

First of all, well done losing so much weight, that takes a lot of hard work and dedication! It is completely normal to be nervous and have anxiety about training. It is one of the main reasons the ...
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8 votes

Very overweight person trying to get fit

If you're trying to lose weight my suggestion is to focus on your diet. Focus on eating less calories than you are expending and you will lose weight. Exercise is great for your health but will do ...
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  • 1,136
6 votes

Why include sprint workouts in a training program focused on long distance?

With the exception of a track event, most everything else will have hills. I've heard hill repeats referred to as "speed work in disguise". What they have in common is rather than the steady-state ...
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  • 14.9k
6 votes
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Workout plan for fitness-studio

Programs There are programs already made for you. Examples: http://stronglifts.com/5x5/ http://startingstrength.com/ Your current program As for the program you're doing right now, it's no good, I'...
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  • 17.3k
6 votes
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Trailrunning - What special considerations have to be made compared to regular running

Trail running challenges Running on trails and hills is harder in a few ways: Mental challenge. You have to pay attention to each step to avoid rocks, roots, uneven ground, etc. This mental effort ...
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  • 413
5 votes
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What is a suitable post-marathon training plan?

Firstly congratulations on your marathon, and I hope you are pleased with your result. What I'm going to suggest is hard for marathon runners to do, but honestly it is the best thing to prevent ...
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5 votes
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Is it possible to qualify for Boston or break 3 hours in a marathon with only weekend training?

I think breaking 3 hours or better for a marathon or 1.20 for half is very unlikely on training just at the weekends. Of course it depends on your starting point, and if you do lots of other cardio ...
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5 votes

Should I run everyday or alternate days and run longer?

When you are starting a running program, the goal is to run the number of minutes that your body can tolerate and no more. If you over do it, you will join the ranks of the couch potatoes. Here is ...
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5 votes
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How much can i improve for a marathon in 2 months?

A general rule of running is to gradually increase your miles by no more than 10% per week. So a 10 mile week can turn into an 11 mile week. There are a lot of marathon training calendars you can find ...
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  • 14.9k
5 votes
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Is there a table of effort needed when running uphill and downhill?

The page Teemu found links to http://jap.physiology.org/content/93/3/1039. Here is what I get by eyeballing Figure 1, Metabolic energy cost of walking or running as a function of the gradient, figure ...
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  • 1,272
5 votes

Why include sprint workouts in a training program focused on long distance?

Nowadays, most training plans for Marathons, includes both lots of LSR and later a fair bit of speed work. The common idea is to first build up your ability to run long distances on fat and later add ...
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  • 1,502
5 votes
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Is running 20km or more each weekend too much?

I cannot tell whether running 21+ km once a week is too much for you body, but I can say that I have done this weekly for the last 2 years (give and take) without any major problems. Just LSR (long ...
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  • 1,502
5 votes

What current race distance and time should I use for creating a workout plan?

I would use the half marathon. The half marathon plan should give you the most complete training for the other distances, as some of the finer details in a half marathon plan are going to be a ...
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  • 22.6k
5 votes
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Optimizing 10k finishing time until April 3rd

With only a month to go before your target event, and not having been running for the last 3 months you are going to have difficulty getting into really good shape. Generally when training for any ...
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  • 225
5 votes

Improve my running

For cardio training, a big question in the past few years seemed to have been: Should people engage in HITT (high intensity training intervals) or Steady State Training? If you're new to HIIT, ...
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  • 151
5 votes

Stop sweating - viable physical goal?

I don't believe that "stop sweating" is a good goal simply because, as it stands, it isn't a SMART goal. You can absolutely train to reduce fat, lower your resting heart rate, and get better and ...
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  • 4,587
4 votes

Is there a table of effort needed when running uphill and downhill?

Take a look of a "Constant Effort" table of Calories burned running and walking page at FellRnr.com. That site is a treasure trove of all kind of running related data
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4 votes
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Is a mainly cardio based schedule any good?

What you’ve described is not an average training routine in my opinion. You’ve got a pretty heavy workload if you consider holding a job as well. You make no mention of the amount of weight, sets, ...
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  • 6,641
4 votes
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Is it better to run 3 ten mile runs with food breaks or one 24-26 mile run when training for a marathon?

In my opinion the furthest I would go in training pre marathon is about 22 miles. And I would only do 1 of these. The rest of the long runs I would suggest should be between 18-20 miles. The reason ...
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4 votes

Is running 20km or more each weekend too much?

Since you have 8 weeks left you have plenty of time to build your LSD base. Lets assume that your 21k was your week one, the rest of your LSD runs would look something like two weeks of increased ...
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4 votes

Could I do a 1-series split exercise workout routine?

Like Alex L mentioned in a comment, your program completely lacks progressive overload, which is how we actually get stronger. Progressive overload is the increase of intensity that we place on our ...
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  • 17.3k
4 votes
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Improve my running

I don't actually have facts to support my answer, but I will respond speaking from personal experience. I am a 28 year old female and I started running when I was around 13 and also played soccer ...
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  • 118
4 votes
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Can I finish a marathon without finishing training?

Yes, I think that if you can run a 1/2 marathon, you should be able to at least complete a marathon. The method that I am going to suggest is called the Galloway Run/Walk program. There is a good PDF ...
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  • 22.6k
4 votes

Stop sweating - viable physical goal?

This might not be the answer to the question you've actually asked, but there's too much to put in a comment, so I'm going to risk the downvotes. Your question suggests that you believe the sweating ...
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  • 4,554
4 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

It will sound very trivial but bear with me. I think your fear might be something very simple. I personally often have the fear of even starting exercising. This happens because I want to perform ...
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  • 41
4 votes

Is it some kind of illness not to long for training and be even nervous and afraid of the prospect of training?

Not wanting to go because of lack of motivation or because you have more interesting things to do is one thing, but if your whole day is affected and your concentration is lost because you're ...
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3 votes

How to prepare for trekking/hiking in one month?

Run. Keep running. Run again. Run again. Run again. With your prior running experience, you'll likely be surprised at how quickly you're able to return to running, even with your current state. It'...
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