as someone who used to run regularly, and as a lawyer g, i think forty
has given you the recipe for success. as someone who used to run
regularly, i hope the gods **** on both of you...

jeff (bereft of the running life, and envious of the gray cells that
motivate)

Ken Fortenberry wrote:

rb608 wrote:


... Anybody wanna
offer some encouragement that I'll one day be able to run a mile in less
than 13 minutes and without my legs hurting for two days? :-)


Run 5 days a week, I skip Monday and Friday, but what's important is the
routine. Here's how I would do it if I were you, given that you can run
1/2 mile now.

Week 1
Mon. off
Tue. 1/4 mile
Wed. 1/2 mile
Thu. 1/4 mile
Fri. off
Sat. 1/2 mile
Sun. 3/4 mile

Week 2
Mon. off
Tue. 1/4 mile
Wed. 3/4 mile
Thu. 1/2 mile
Fri. off
Sat. 3/4 mile
Sun. one mile

Week 3
Mon. off
Tue. 1/2 mile
Wed. 3/4 mile
Thu. 1/2 mile
Fri. off
Sat. one mile
Sun. 1 1/4 miles

Week 4
Mon. off
Tue. 1/2 mile
Wed. 3/4 mile
Thu. 1/2 mile
Fri. off
Sat. 3/4 mile
Sun. one mile

Your 4 week pattern is a hard workout on Wed & Sat, an LSD Sunday
(long slow distance), increasing in distance for 3 weeks then
take a "fall back week". The off days are just as important as
the workout days, don't try to workout 7 days a week. Week 5
should be the same as Week 3, which will be Week 1 of the next
cycle. Don't try to "make up" distance. If you have to skip a day
just jump back in like you didn't.

Disclaimer: I am not a running coach, if reading this causes you
to croak please don't let your heirs sic the lawyers on me. ;-)