A reader of Outside magazine wonders if it’s possible for an out-of-shape runner to get it back in a month.Geezer is doubtful, but Outside answer-man Chris Carmichael says it can be done, and offers a program:
Start running every other day. After a week or two, start grouping
your running days together; run two days, take a rest day, run two
days, etc. In the first week, your runs should be short, only about 15
minutes. The second week, bring them up to about 20 minutes, and then
the third week go for 20 to 30 minutes. By this point you should be
past the point where muscle soreness will be an issue and you can
increase your weekly volume and intensity at the safe level of 5-10
percent per week.
Read more from Chris Carmichael.
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