Time to run?

[LM12]

I am a new runner and slow slow slow. By that, I mean that on a good day, meaning it's cold outside, and I'm well rested I'm around 13.5 minute mile. I'm also no spring chicken so I have that excuse. I am trying to build up to an 8K but am having trouble finding the time given that it will take me an hour plus because of my slowness. I can do a long (for me) run once a week on the weekends, when I don't have to go to work, but during the week, between it being dark until 6:30AM and having an 75 minute commute it's really tough to fit in an hour+ of running. Do I have to start earlier and run in the dark (really don't want to do that)? Or will I be able to build up to longer distances with 2-3 mile runs during the week and one longer run (4+ miles) once a week on the weekend?

[MarkyD Graduate10]

Assuming that you have a three-runs-per-week strategy, you could run;

1) 30 minute run, as slow as you like, or with some faster intervals

2) Long, slow run, aiming to build up so that you are running 8km just before your event.

3) Short recovery run, about 20 minutes.

You certainly don't need to be running an hour every time.

[LM12 in reply to MarkyD]

Fantastic. That's pretty much what I am doing now!

[Oldfloss Administrator 60minGraduate]

May I just ask, did you do the C25K programme?... or have you just started with the 10K target.. I could not tell from your past posts. I know you are well on this programme, but maybe a bit of revision could help

I only ask because I am wondering if maybe, by going through that first, might have been useful in building up your strength and stamina and maybe then, ultimately your distance and even speed

Certainly what MarkyD says is very useful. When folk Graduate from C25K, we advise consolidation of the 30 minute runs, different routes, shorter runs and longer runs too. Then the C25K+ podcasts can be very useful for different disciplines.

nhs.uk/Livewell/c25k/Pages/...

Speed and Stamina are my favourites

[LM12]

Thanks, @oldfloss, and sorry for the delay in responding. I did complete the C25K programme--that's what got me into running. I would never have built up to running a 5K without it. By the end I was running a 5K in about 40 minutes without stopping. I will try the C25K programs as suggested. Thanks for the idea!