Getting back into running

EmPhil95

Last May I ran a 12k that I'd been training for for around a year, and then promptly stopped running like a week later because I'd hit my goal. I've just started to get back into it, and am currently able to do around 4k, with about a quarter walking (which for me takes about half an hour).

I'm wondering what the best course of action to get back up to where I was last year is. Should I keep doing half and hour until I can run the entire thing and then build up my distance or should I go for longer runs now and just accept that I'll be walking some of it? Which option is more effective/better for me?

lorrpb

I'd suggest the couch to 10k app. You can probably skip the first few weeks. It builds you up to 10 gradually using walk run intervals.

BeeerRunner

I never used an app, but I hear great things about the couch to 5K, 10K, etc... I just set realistic weekly goals to gradually increase my running distance. If you're at a 4K distance now, you should be able to increase your distance by .25 miles to .5 miles a week to get to the 5K distance in 2 to 4 weeks. Also, make sure you aren't running the 4K too fast. If you slow it down a but, you can probably increase your distance. Then, once you can do the distance, work on your speed.

Next time, keep doing more races, so you stick with it.