Good day, folks. I was once a runner. I started running cross country when I was in seventh grade, track the following spring. I was a runner through my senior year of high school.
Unfortunately, I became injured just before my senior track season. After high school, I went off to college, and I've been there since 2004.
In spring 2005, I tried to start running again after my injury had healed, and got on a pretty good running streak before getting too busy with schoolwork. I ran here and there for much of the next year, until I had a problem with my Achilles tendon (scar tissue from a long ago injury).
I didn't really run much in 2007, because of work and school commitments. Since it is coming up on the summer, and I have no plans besides work, I think that it is as good a time as any to get back into a serious training program. I can spend the summer training and working, and by the time school starts in the fall, I will have been running for several months that running again falls into place with my schedule.
I would like to start running again May 4. I am posting for some help. I would like some help developing a training plan to get me from where I am now (10-15 miles per week to start) to where I once was and know I can be (70-80+ miles per week).
My injuries had nothing to do with running long distances, but from doing plyometrics, so don't think I can't run 70-80 miles sometime in the future. I have no racing plans until a long time down the road, say 2009/2010. Right now, I would just like to rebuild my aerobic base, and then get into some strength and speed training.
I have these long term racing goals:
1600: sub-4:30 (PR 4:50, 2003)
3200: sub-10:00 (PR 10:30, 2004)
5000: sub-16:00 (PR 17:10, 2003)
10000: sub-33:00 (PR 35:54, 2003)
I would also like to run a marathon faster than 2:40 in a few years.
Thanks.