[noisy_boy]

For someone who is trying to return to regular walking/running, I find a mix of both works well for me. Stretch and start walking faster to warm your body up, run until your heart/legs don't want to go anymore, resume walking to recover and then run again and so on. I find that doing this creates less resistance in my mind because I'm more attentive/easy going with my body and the overall session is less punishing - that makes going for that next session psychologically that much more easier, which is the key to maintaining a regular schedule, atleast for people like me who do not "love" exercising.

PS: also, I bought a smartwatch that shows the stats etc which is kind of a fun target to meet/improve upon - not sure if this "gamification" is a good idea or how long until the novelty wears off but its fun for now.

[agumonkey]

I second this. There's another psychological aspect to me. Training the "let's resume" action of your brain is very important. And doing this alternating smooth to harder is one good way.

[jerlam]

There's a training program by a former Olympian that uses alternating blocks of running and walking:

https://medium.com/runners-life/how-to-start-running-using-j...

I've had good success with this strategy - it breaks up the monotony of long runs, and overall pacing is accomplished by changing interval duration instead of trying to maintain a precise fixed speed over the entire run.

Unfortunately, I've had no success convincing other beginners to try this method, as the predominant wisdom is that you have to run over the entire duration, and beginners almost always go far faster than they should.

[dll]

Couch to 5K (C25K) is another run/walk training program, which is very popular here in the UK. Even the NHS (https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-we...) promotes it.

I started with a C25K plan in November 2020 and ran my first half marathon in October 2021. I'm looking at marathons now, it's changed my level of fitness far more than I could imagine.

[AmericanChopper]

I did a few 4 hour marathons in my early 20s, and in December I decided I was going to train for another one, after doing very little cardio for a long time. The run/walk approach has been great for me. I run for as long as I can, then walk 100m, run 400m… until I think I’m done. I’m getting through 10k in just over an hour now, and when I started I was struggling to mostly walk 5k.

[agumonkey]

I often did that. It's a nice feeling when you just walk-as-pause after a good run then when you're still warm and rested you feel the desire to resume the run :)

[agumonkey]

I may start long jogging sessions to see if I can break the 20km threshold. Any advices?

[ivanche]

You would need much more than just long jogging sessions to go to 20km, like tempo runs, strength, power etc. My advice is to do:

1. Couch to 5K

2. Beginner 5K https://www.halhigdon.com/training-programs/5k-training/novi...

3. Beginner 10K https://www.halhigdon.com/training-programs/10k-training/nov...

4. Intermediate 10K https://www.halhigdon.com/training-programs/10k-training/int...

5. Intermediate 21K https://www.halhigdon.com/training-programs/half-marathon-tr...

[dll]

I didn't follow any training plans to get up to the half marathon distance. Once I'd finished the C25K plan I decided to see what 10K felt like and it was ok... did a few of those and then tried 15K. At that point I figured I could do a half and entered one. Although I didn't follow a plan I do keep an eye on my GPS watch to see what pace I'm doing - if I'm planning a long run I'll hold back the pace from what I know I can run so I don't tire myself out.

I think training plans depend a lot on what you're wanting to do - I just wanted to complete the distance; I could probably do it faster with a proper training plan but I've found running without worrying about time (too much) to be enjoyable (and I have still got respectable results for my age).

[agumonkey]

I made a 17km long ago without issues (only local slowdowns) but my body was different, hence my question.

Thanks for the links.

[_0ffh]

Funny, when I was a boy scout I was taught alternating between running and walking by the name of "Wolfsmarsch" (wolve's march). I've been told it's supposed to be a happy compromise between moving fast and being able to keep moving for a prolonged period of time.

[noisy_boy]

Interesting - I didn't know this. I just came up with this approach because I noticed that my mental resolve waned at the thought of running throughout the session without taking breaks (which is what I did during my previous failed attempts at maintaining a regular workout regime).