Hi, Donna

What I have been told about the long slow run is once a week, 1 1/2 to 2 minutes per mile slower than regular runs, and not to increase time or distance more than 10%  at a time from the previous LSR. My brother has one "track day" for intervals and speed work, and one long slow run each week, but he runs just about every day. I have also heard some runners will have a "recovery run", which is shorter than usual after a race or intense training run.

Robin

If anyone needs any inspiration for being over 50, and starting running, do some research on actor/marathoner John Keston, who at age 55 started running from scratch, and went on to set numerous age group running records. Now he's in his 80's, and still runs.

Myself, I'm 50, and have been running every other day, typically 6.5 miles. I started about 2.5 years ago, and at first I could barely do 3/4 mile on a treadmill. Now, I am at that point where I can do a long run of 15 to 20 miles, and I've got my first marathon scheduled.

What worked for me is having backup routines, like cross training and bicycling, which I fell back on when I had aches and pains from running. I always try and keep those routines strenous by getting my heart rate up to target, or about 90 percent of max. Also what helped is joining a running club with recurring running events throughout the year. They have online databases of your times, as well as those of the people you want to beat. The future races, and my past times motivated me to keep going, and improve.

It is so worthwhile though, just for the endorphines, higher self esteem and better moods. Good luck to all!

DonnaES- Sounds like you have quite a lot of experience under your belt.  When and where did you do your IronGirl event, and what I was it.  I'm training for the IronGirl Sprint Tri in Atlanta next June.  I'm 55, and in week 6 of C25K, so I've got a long way to go, and a lot of weight to lose, to prep for that event. My first "real" 5K is this Satuday, but I don't expect to do decent and straight thru until a 5K on 12/5.

Linda48170 - Are you trying to run your 60 second intervals at a 10 min per mile pace? The C25K program is set up so that you can run your intervals using either the time OR the distance, but not both if you are slower. Someone pointed this out to me when I started, because I am heavy and go much slower. If you are trying to run too fast, that could be why you are having problems getting past week 1. If you are a little slower, work on the interval times for now, and you can build your speed and distance later.  Glad to see your hubby is joining you.  In our 200+ group, there is a Mr. & Mrs who are running together too.

itsmylife - Your time for your first 5K was fantastic! I even envy those of you who can run near the 10mm pace.

Hi!

Turned 50 this year and decided to stop this relatively unathletic life and get on with it!  I have 3 grown sons - all very accomplished athletes and a 16 yr old athletic daughter.  Have been active all my life - ran track through high school and college but NEVER the long distances...rather enjoyed nothing over a 400!  My husband is an avid hunter and never sits still...but over the past year I found myself busy but not active - if that makes sense.  I understand what many of you have said - have walked the dog for years - but strolled is a better descriptive word!  Always blamed the dog for that. This summer my husband and I bought good bikes and started utilizing the many bike trails around us. Also, my younger sisters and I decided to try the C25K starting in April and finished my first 5 K yesterday!  I redid many of the weeks - had a few little setbacks (shins and arch issues) but really am amazed at seeing the progress every week.  I really want to continue on the training - still have much to work on.  I would really like to LIKE running - can't say I have hit that runner's high they talk about.  Still struggle with enjoying the 30 min run...or even being able to do it.  I am about 35 pounds over my college running weight - so know that hinders things.  I realize everyone is so different in their running experience - and just want to encourage any of you to keep it up!  It was a wonderful feeling to cross that finish line and have people cheering you on...loved it.  Even though we were running in SNOW on Oct 10th and slippery conditions on the trail...it was exhilerating.  Have to figure out how to continue training in the cold months - no tread mill available here.

That is awesome jimog!! I am only 49 too and won't be 50 until next September but I joined early. :)

I grew up in Livonia, MI and know Plymouth well. I haven't lived there since 1982 but I visit all the time; my family still lives there in Livonia and Westland.

Welcome!