Planning on running in the Ohio State 4 miler this October.
Finally fully-healthy injury wise for the first time in a long time, but I haven't ran more than a mile at once since high school track which was four years ago. Need to start training so I don't die about halfway through the race.
The biggest part of training, IMO, especially for your situation, is consistency of action.
So PLAN on doing something 6 days/week and make that something small. End the workouts yearning for more, thirsty for tomorrow. Don’t be a hero. Remember, it’s not where you are compared to people in this thread or people who you see running w water bottles on their hips. It’s you versus you.
Plan when to workout. Everyday during the week, one day off either sat or sun.
Warm up a little. Don’t stretch, but get the body moving.
Add some variety:
For long distance days, do LSD: long slow distance. Just keep those feet chopping.
Other days run something hilly. Or at least something non-flat.
Try running days where you alternate fast running with recovery. Like 30 second bursts of speed, then 90 seconds of keeping the feet chopping super slow jog.
Try a day of light lifting or if no access to weights, do body weight exercises.
When done, have a good stretch and hopefully you can pack a shaker w a protein shake or Amino Acid blend (both are good for recovery).
#whateverittakes